160504 Wednesday – Regional Shirts Arrive Friday (or Monday)

Regional Shirts will be here Friday or Monday.

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: Shoulder

Skill Practice Warm Up: Spend 10 minutes working on skin the cat progressions. Perform 3-5 sets of 3-5 reps as strict as possible.

Strength: none

Super Set: none

Metabolic Conditioning: “Red Hot Moon

For time. 4 rounds.

14 Push press (Performance: 115lb / Athletic: 75lb* / Health: 45lb)

14 Toes-to-bar

Row (Performance: 500m / Athletic: 400m* / Health: 300)

1 min Rest

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

Scaling Guide: 14 – 21 min, about 4.5 min per round including rest. Scale up: 135/85lb bar, 7 bar muscle ups per round instead of toes-to-bar.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Make sure the push presses don’t turn into jerks. Break up the sets before lowering the weight starts to get sketchy. On the toes to bar, break them up so you can move consistently (vs starting with big sets and going to singles and risking hand tears). Sell out on the row each round because of the rest! TEAM OPTION: Partner up teams of 2-3 people and have them move through the workout ‘conga line’ style. The next athlete in line cannot move on until the push press and t2b are complete (count this as one station). Then the person in front has to finish the row before they can move on to the rower.

Optional ‘Cash Out’: none

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