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“The 12 Step Ladder”:  25 Minute Time Cap

Friday, April 9

“The 12 Step Ladder”:  25 Minute Time Cap

1x KB Goblet Push Press

2x KB Goblet Squats

3x KB Goblet Lateral Squats (E.S.)

4x KB Single Arm Cleans (E.S.)

5x KB Bent Rows (E.S.)

6x  (E.S.) Block Jumps (Non-impact: Lateral Step + Load Absorption)

7x Burpee Progression

8x Lateral Bear Crawls (steps E.S.)

9x Mountain Climbers (E.S.)

10x KB Swings or Straight Leg Deadlift

11x Jumping Lunges (E.S.) (Non-Impact:  Stepback Lunges (E.S.) – BW or Goblet)

12x (E.S.) Plank Shoulder Taps

Weight Suggestions (use 1 KB for whole workout): R:(53+/45+), W:(40+/35+), B:(30+/25+)

Looks Like:

Round 1: 1x KB Goblet Push Press

Round 2: 2x KB Goblet Squats, 1x KB Goblet Push Press

Round 3: 3x KB Goblet Lateral Squats (Each Side), 2x KB Goblet Squats, 1x KB Goblet Push Press

Round 4: 4x KB Single Arm Cleans (Each Side), 3x KB Goblet Stepback Lunge (Each Side), 2x KB Goblet Squats, 1x KB Goblet Push Press…

Members will continue in this fashion all the way up the steps until the final round is 12x plank shoulder taps and working all the way back down to 1 KB Push Press.

Details

Date:
Friday, April 9
View Calendar:
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