[1.] Warm Up
Body-weight
[2.] Strength [unbroken]
Perform 1-6-1 reps of:
Ring Muscle Ups
*Perform 1 mu, rest 0:30-1:00, 2 mu’s, rest, 3 mu’s and so on up to 6 mu’s, then work back down to 1 mu. Attempt to perform all mu sets unbroken. If you do not have mu’s use bands for assistance or work on progressions. If you don’t have rings perform kb muscle ups – kb push up + renegade clean & press [both arms].
-Modify movement if required.
[3.] Work Capacity [time]
“LADDER 49″
Perform a ladder set for maximum rounds in 12 minutes of:
Sumo Deadlift High Pulls [36kg/28kg]
Double Front Squats [2x20kg/2x12kg]
Double Push Jerks [2x20kg/2x12kg]
-In round one perform 1 rep of each exercise, in round two perform 2 reps of each exercise, 3 reps in round three and so until the 12 minutes timeframe expires…
-Scale loads and modify movements if required.
Previous Scores [1/28]
Tracy: 16kg, 2x8kg, floor press 2x10kg [11 rounds + 27], Dianna: 20kg, 2x12kg [9 rounds + 20]
Allison: 25#, 2x8kg [9 rounds + 20], Nancy: 10kg, 2×20# [7 rounds + 7]
Christy: 10kg, 2×15# [10 rounds + 19], Cindy: 1 arm row 15#, air squat, 2×12# [12 rounds + 13]
Brittany: 35#, 2x8kg [8 rounds + 9], Rodrigo: 20kg, 2x10kg [12 rounds]
Ross: 32kg, 2x20kg [10 rounds + 20], Shawn: 24kg, 2x16kg [8 rounds + 3]
[4.] Finisher
Perform 3 rounds of:
[20] Seated Rainbows
[1:00] Double Bottoms Up Plank Hold
-Modify movements if required.
Post comments & scores…
Anne & Ali
take a trip to squatsville!
