[1.] Warm Up
[2.] Strength [Body-weight]
Perform 1-6-1 reps of:
Horizontal Ring Rows [feet on box]
Double Bottoms Up Push Ups
*Perform 1 rep, rest [30-60sec], perform 2 reps, rest, 3 reps and so on up to 6 reps then work back down to 1 rep. Attempt to complete all sets unbroken. Perform all sets of ring rows before starting on push ups.
-Modify movements if required.
[3.] Work Capacity [reps]
“Discomfort”
With a running clock perform 3 rounds for maximum reps possible of:
[1:00] Double Sumo Deadlifts [2x28kg/2x20kg]
[1:00] Broad Jumps
[1:00] Rainbow Slam Balls [20#/14#]
*Rest 60 sec b/w sets.
*Broad Jumps – This is simply a standing long jump, jumping forward as far as possible. Athletes should attempt to jump as far as they can each jump otherwise jumps should not be counted.
-Modify movements if required. Record total reps.
[4.] Finisher [couplet]
Perform 16, 12 & 8 reps of:
Turkish Get Ups
[60 sec] KB Side Plank
-Modify movements if required.
Post comments & scores…
Six pack production line
Ross
WC: 2x28kg, 20# – 262 reps
WC: 2*14kg, 14#= 204reps
ST: 1-6 Horz Ring Row 6inch Bx
1-6 BU PU 1inch – 4reps NO support!!!!
WC: DBL SDL 2x14kg,14# med ball
283
Shawn
ST: 1-6-1 (24″, elev bu pu 12″)
WC:2x28kg,20# – 205 reps
WC-dbl SDL 2 x —-
250 reps total
2x14kg, 14lb med ball
Tracy
ST: 1-6-1 Ring Rows [12" box], 1-6 Dbl. BU Push Ups [1"], 2 reps with no assist!
Trace your DL’s were 2x14kg’s
ST: 1-6 (12″)
1-6 (1″)
WC: 2 x 14kg, not very broad jumps, 14# – 273
Yo Sara G- time “off” to birth a baby hasn’t slowed you down!
ST: 1-6 (12″)
1-6 (1″) one rep no assist
WC: 2x14kg, 14#-281