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Daily Workout

160429 Friday – Regional Shirts!

By April 28, 2016 No Comments

Regional Shirts are being printed and will be here the week of Regionals. If you would like to buy your shirt now so you are guarantee to get one you can do it here or at the front desk. Please note that if you want to get the 3 Pack deal you have to purchase it at the Front Desk.

**Get 3 shirts for $50 plus tax when you purchase 3 of the same style, same size and one of each color**   (Example: Mens 6010 – L Red, Mens 6010 – L Blue, Mens 6010 L-Black.)

Each Day at Regionals we would like the fans to be wearing matching colors so we will be seen in the stands!

  • Friday – Blue Shirts
  • Saturday – Black Shirts
  • Sunday – Red Shirts

Must be purchased at the DCF store to get $50 promotion. 


**Mens T-Shirt**

Style:  Next Level # 6010

Size: Small – XXL

Colors: Vintage Red, Vintage Blue, Vintage Black

**Women’s T-Shirt**

Style:  Next Level # 6710

Size: S , M, L

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

**Women’s Tank**

Style:  Next Level # 6733

Size:  Xs – XL

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

Mobility: Hip

Skill Practice Warm Up: Spend 8 min working up to a max strict weighted pull up

Strength: 7×1 Front Box Squat 10 of 15 (7 sets of 1 rep, same weight across, approximately 90-100% of max front squat). Video here.

Super Set: 7×3 Strict Handstand Push-ups (or progressions), for depth (but stick with the same height for all sets)

Metabolic Conditioning: “All the Small Things

8 minute AMRAP (As many rounds as possible)

12 kipping pull-ups

12 burpees

60ft Overhead plate walk (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 7 rounds, about 1.5 min per round, Scale Up: chest to bar pull ups, burpees to a target 12″ above reach

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Hit the first round fast and hard and use it to judge the pace for the next rounds. See how your shoulders are holding up for the overhead plate walk and pace the burpees to be a bit slower if you feel like your arms aren’t going to let you do the walk unbroken. It is best if you can do the plate walk 30′ out and 30′ back so there is less transition time. Move quickly on these and break up the pull-ups if you need to catch your breath. The slower you move on the carries, the longer you have to hold the plate overhead. Also, be sure to set the plate down in an organized manner – no higher than above your knees; throwing plates tends to damage walls and/or endanger others!

Optional ‘Cash Out’: 1 min L sit on rings or paralettes (accumulate as many seconds as possible in 60s), 1 min wall ball, 3 rounds

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