announcements
We’ll keep the same 7:30am class schedule this week
Mon/Tue/Fri 7:30am
Wed/Thur 7:00am
rx
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
– If you have a weight vest, use it.
intermediate
On a 15:00 clock:
80 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to the box, jump over it, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
beginner
On a 15:00 clock:
50 burpees
Max shuttle box step-overs in the remaining time (12/12 in)
– Every minute, starting at 0:00, complete 2 shuttle box step-overs.
Intended Stimulus
Score is shuttle box jump-over reps completed after 100 burpees.
A monotonous, high-rep grinder!
Intentional hinge, squat, press, and jump movement redundancy.
Shuttle box jump-overs in under :20.
:30 or more for burpees.
7+ burpees per minute minimum.
Weight vests are suggested for athletes who can hold 9 burpees per minute consistently.
Videos
Skill Work
Partner wall squat hold challenge:
– Partner sit against a wall, with hamstrings parallel to the ground.
– Place a foam roller across the quads of both partners.
– As soon as one athlete places their hands on the floor or the foam roller falls off, the team is out of the race.