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Kirkwood

“The Triple Threat” 3 x 10 Min. Partner Stations

Friday, August 30

“The Triple Threat” 3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1:  Partner E2MOM Running

  • Switch with partner every minute (each partner does total of 5 sprints)
  • P1:  Run R:  Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back B: Stop sign to 1st black mailbox and back  (CONES WILL BE SET UP AT THESE DISTANCES)
  • Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute (sets of 10 or 15).  If they are not good swingers have them do curb jumps or step ups at a fast pace.
  • P2:  REST

 

STATION 2:  10 Min. Partner 1 Min. Erg Sprints (Need 5 ergs) 4 RNDS Each

  • P1:  1 min. row (each partner gets total of 4 times on the erg)
  • R: 275/250m, W: 250/225m, B: 225/200m
  • P2:  Push-Ups R: 12x Tennis Ball/Weighted, W: 10x Yoga Block, B: 5x Negatives
  • Trainer keeps tight :15-:20 sec transitions between partners on/off ergs and starts ergs all together for next minute

 

STATION 3:  Partner E2MOM Bike Sprints (Need all 5 bikes) 5 RNDS Each

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner does 5 rounds on the bike)
  • P1:  Bike cals (finish cals in :45 sec or less) R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • P2:  R: Pull-Ups – 3x Strict/Weighted W: 5x Band B: 6x TRX Pull Up or Row 

Details

Date:
Friday, August 30
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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