3/11/15 – BodySpec Scan

BodySpecTruck

The guys from BodySpec are coming back to the gym this Sunday, March 15th. This is the time to see how all your hard work over the last 8 weeks paid off. The BodySpec truck will be at the gym from 8AM – 12PM.

Make sure to lock up your spot on the schedule by clicking – https://www.body-spec.com/scan-me/the_fitness_coalition/2015-03-15

If anybody is unable to make the Finale workout on Saturday morning, you’ll have the opportunity to make it up on Sunday between 8AM – 12PM.  You’ll also be able to make it up during the week.  But, the retest must be done ASAP.  That is how we are going to be able to select our winners of the challenge.  Let Lauren or myself know if you aren’t going to be able to make it on Saturday so we can schedule your retest.

– Joey

______________________________________________

Workout of the Day
Every 2 minutes, for 18 minutes:
A1. Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension – 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension – 3-4 reps)
A2. Minutes 3-4, 9-10 & 15-16: Handstand Walk – 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
A3. Strict Toes to Bar – 5-8 reps @ 311

– OR –

Every 2 minutes, for 18 minutes (3 sets of each):
A1. Minutes 1-2, 7-8 & 13-14: Supine Ring Row – 10 reps @ 2111
A2. Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold – 45-60 seconds
A3. Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds – 45-60 seconds
+
Every 4 minutes, for 20 minutes (5 sets):
Run 400m
40 Double-Unders
20 Push-Ups

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