Saturday, March 16th
Performance Warm-up
3 easy rounds of:
Run 200m
10 box jump overs (or step overs)
10 air squats
10 wall balls
5 ring dips
Strength
Muscle Ups
Every Other Minute On The Minute
3-5 ring muscle ups
*Video tape and watch each set to see how you can improve
Performance Notes
This is a fun, long Saturday workout. Put a smile on your face, move with intention, move with great form, and have a fun time!
Performance
2014 Regional chipper
For time:
Run 800m
50 box jump/step overs @24/20
100 air squats
50 wall balls @20/16
50 ring dips
50 wall balls
100 air squats
50 box jump/step overs
800m run
Scaled Performance
2014 Regional chipper
For time:
Run 400m
25 box jump/step overs @24/20
50 air squats
25 wall balls @20/16
25 box dips
25 wall balls
50 air squats
25 box jump/step overs
400m run
——
Fitness Notes
This is a fun, long Saturday workout. Put a smile on your face, move with intention, move with great form, and have a fun time!
Fitness Warm-up
3 easy rounds of:
Run 200m
10 box jump overs (or step overs)
10 air squats
10 sit ups
10 box/chair dips
Fitness (bodyweight)
2014 Regional chipper (bodyweight style)
For time:
Run 800m
50 box/chair step overs @24/20
100 air squats
25 v ups
50 box/chair dips
25 v ups
100 air squats
50 box/chair step overs
800m run
Scaled Fitness
2014 Regional chipper (bodyweight style)
For time:
Run 400m
25 box/chair step overs @24/20
50 air squats
25 sit ups
25 box/chair dips
25 sit ups
50 air squats
25 box/chair step overs
400m run
——
Kettlebell/Dumbbell
2014 Regional chipper (KB style)
For time:
Run 800m
50 walking lunges with KB/DB @70/53
100 air squats
50 KB swings
50 box/chair dips
50 KB swings
100 air squats
50 walking lunges with KB/DB @70/53
800m run