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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, March 21st, 2014

Fitness:
A. 5 sets:
Ring Dips x 4-5 reps
Jump Rope Practice 1 min
B. 5 rounds for time:
Row 300M
15 T-pushups

Health:
A. 5 sets:
Ring Dips x 2-3 reps @ 22X2
Jump Rope Practice 1 min or farmer carry heavy 2 gym lengths
B. 5 rounds:
Row or Airdyne 20 sec at 80% + 40 sec at 50%
6-8 T-pushups + rest as needed

Performance:
A. 5 sets:
Weighted Ring Dips x 4-5 reps
30-50 double unders unders
B. 5 rounds for reps/cal:
1 min Row
20 sec transition time + 40 sec  Bench Press @BWT(men) / 2/3BWT(ladies)

Coach’s Tips

For Part A, we are working on strength, if you don’t have ring dips yet, you can work on holding support on the rings or go with a foot assisted dip, but only use as much foot assistance as you really need and no more! In between sets work on your skipping, focus in relaxing and jumping straight up and down with arms close to your side. For Part B, work on speed and pacing but hit the side plank and hold for a second on each rep.

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