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Kirkwood

Well Rounded Strength

Monday, March 4

Rounds During Time: 30 Minute Time Frame

W: 4 RNDS R: 5 RNDS B: 3 RNDS

Complete Exercises in grouping before moving to the next grouping.

Couplet:

  • Hip Dominant: 8x 2KB Suitcase Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)
  • Vertical Pull: 8x Pull Up or Chin Up R: Non-Assisted W: Non Assisted or Band  B: Band or TRX Pull Up

TRI Set:

  • Knee Dominant: 8x Goblet Squat
  • Horizontal Pull: 8x (Each Side) KB Bent Row R:(53+/45+) W:(40+/35+) B:(25+/20+)
  • Anti-Rotation Core: 8x (ES) Plank Reaches – Elbow Plank Reaching with one arm at a time to cone 12 inches away.

 

Early Finisher: Hip Board AMRAP

  • :30 (Each Side) Lateral Hip Press into Wall
  • 5x (Each Side) 90/90 Lifts to Windshield Wipes
  • 20x Glute Med Leg Lifts (Straight Bottom Leg)

Details

Date:
Monday, March 4
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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