Tuesday January 8th – Tempo Strength + EMOM

Exclude FitWit Nation Kirkwood
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Tuesday: 1/8

10 Minute Warm Up:

10 Minute Mobility: Lower Body Flow

 

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)

Station 2:

Followed By

“The Extended MoFo” – 10 Min Adding EMOM

  • 1st Min:  10 KB Swings
  • 2nd Min: 10 Push Ups
  • Red Level Folks will add 2 Reps each time: 10,12,14,16,18, = 70 Each
  • White Level 10 Reps = 50 Each
  • Blue (Newbies) Level 8 Reps = 40 Each
  • R:(60+/53+) W:(45+/40+) B:(35+/30+)

 

If time Permits:

8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)