"THREE-SIX on 3/6" (Siskey Y Total Strength Preview)

EQUIPMENT: High Step, Heavy DBs, 1 Heavy KB, Mat

“Three-Six on 3/6”

WARM-UP:

3 Min. AMRAP - 

30 x Jack

3 ea. x Step-Back Lunge + Step-Up

3 ea. x Shoulder-Tap Incline Push-Up

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“UP BY 3‘S FOR 6 MINUTES” SET #1:

6 Min. Ladder AMRAP (all RIGHT LEG!!) -

*3-6-9-12, etc. x KB OH Split Squat (R arm overhead)

*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)

*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS (5 min. set) -

Within 1 Minute: 35 x KB Swing (note: goal is TOUGH; you are supposed to miss reps)

*1 min. Rest b/w rounds

*Over 3 rounds, total up # missed reps below 35 = # Burpees to complete @ end

-just get an average from the class...that’s the # we’ll all do together

“UP BY 3‘S FOR 6 MINUTES” SET #2:

6 Min. Ladder AMRAP (all LEFT LEG!!) -

*3-6-9-12, etc. x KB OH Split Squat (L arm overhead)

*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)

*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 30 x KB Bottom-Up Thruster

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 30 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #3:

6 Min. Ladder AMRAP (all SHOULDERS!!) -

*3-6-9-12, etc. x Bent-Over Fly OR Seated Shoulder Press (V-Sit?)

*3-6-9-12, etc. x DB Push-Up (mod: on knees)

*3-6-9-12, etc. x Decline DB Row (feet atop bench)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 25 x KB Deadlift High Pull

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 25 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #4:

6 Min. Ladder AMRAP (all ABS!!) -

*3-6-9-12, etc. x Hollow Rock

*3-6-9-12, etc. ea. side x Elbow Plank Hip Dip (all reps R, then all reps L)

*3-6-9-12, etc. x Plank Jack Up/ Down Bench (lower bench)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 20 x DB Squat-Thrust-Deadlift

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 20 = # Burpees to complete @ end