3340 SPEED SERIES #2
FRIDAY NIGHT LIGHTS
** DOUBLE TROUBLE **
PARTNER COMP (MM, FF)
Friday nights are taking comps back to some old skool fun, a chance to hang out with mates and test your fitness!
It's functional workouts kept simple, short and spicy... a test of speed and stamina.
Kicking off at 7pm, we're limited to just 12 spots for each MM and FF pair. Open to anyone familiar with the movements and standards laid out below.
Cost: $15 entry per person
Prizes: Male and Female pair winners take home cash prize
Where: 13 Station St, Bacchus Marsh
> Registrations close Thursday 13th December at 5pm.
More info? Call Tanya on 0401 882 637
Facebook Event Page:
REQUIRED MOVEMENTS & STANDARDS
Squat down, touch your but to a medicine ball then stand up to full extension
Weight plate Ground to over head: with a 15kg/10kg plate, touch it to the floor then lift above your head with locked out knees, hips and elbows with hands directly above shoulders.
SINGLE UNDER SKIPS:
Box overs: start on one side of a plyometric box (24inch for men/20inch for women) touch both feet to the top of the box (jumping or stepping is allowed) and place both feet on the ground on the other side of the box.
HAND RELEASE BURPEE:
Start in a standing position then lay face down on the floor with chest and thighs in contact with the ground, lift your hands off the floor (hand release) then replace your hands and return to standing to full extension, jump and clap your hands above your head.
KETTLE BELL SUMO DEADLIFT HIGH PULL:
KB starts on the floor between your feet, squat down, grab the kettle bell, stand to full extension and lift the kettlebell to your collar bone with both hands, then return to the floor in reverse fashion.
Sit on the floor with the souls of your feet together or cross legged, lay your back to the floor, touch the ground above your head, return to seated position and touch the floor in front of your feet.
From a standing position lunge forwards or backwards, bring your back knee down to the floor, then return to standing finishing in an upright position with legs straight and hips open.
Starting with feet together and hands by your side, jump your feet out and clap your hands above your head, then jump back to starting position.
RUSSIAN KB SWING:
Swing kettle bell between legs, extend hips and raise to above shoulder height, then return in reverse fashion.
Familiarity with an indoor Concept 2 Rower and an Assault Bike will be an advantage.
Other movements and variations may be used but are simple and doable by most.
If scaling is required thats not a problem but it will affect your placings accordingly.
$15 per person
Limited to just 12 male and 12 female teams... be sure to get in fast!!
To secure your (or your team's) spot, please transfer money to:
TOBA Industries PTY LTD
BSB 063 543
Account 1036 7287
Put your name in as a reference and email a receipt or screenshot to
0401 882 637