Announcements
This Saturday @ 8:30 am
Yoga with Stephanie
Friday March 14th @ 6:00 PM
Member Appreciation Night Potluck
Kid’s Movie Night – Frozen
There will be a team workout at 4:30 PM
Motivation
Check out this video testimonial from Emily M.  
Strength
Day 1, 2, or 3.  If you have done all three days then sled pushes.
Workout Strategy
 Running, jump rope, squats.  Very simple movements today.  We still need to have a good strategy for this workout.  The simple workouts are generally the most effective.  You will see there are only two versions of the workout today.  What level you end up on depends on your performance.  If you have not done 50 double unders in a row then I want you doing single jumps.  The jump rope is meant to be done fast without breaks.  We want good range of motion on the squats (meaning you go all the way down and come up completely).  These are also meant to be done without stopping.  Smooth and consistent will result in a good time today.  If you want to get a level 4 score today you will need to do each round in less than 2 minute 40 seconds for men or less than 3 minutes for ladies.  Your run needs to be between 90-120 seconds.  You then have 60-70 seconds to complete the jump rope and squats.  To complete the workout in less than 8 minutes you will need to do 2:40 per round.  The double unders and squats can only be done so fast.  Not being accurate on the jump ropes can cost us valuable seconds.  The run is where the bulk of the workout is and this is where we need to keep the pace.  This work out has a cardio emphasis.    
 
Workout of the Day
Strength of the Day Sled Pushes
Level 1:  

3 Rounds for time:

50 Jump Ropes

25 Air Squats

400 Meter Run

*Over 9/10 minutes

Level 2:  

3 Rounds for time:

50 Jump Ropes

25 Air Squats

400 Meter Run

*Under 9/10 minutes

Level 3:3 Rounds for time:

50 Double Unders

25 Air Squats

400 Meter Run

*Over 8/9 minutes

Level 4:3 Rounds for time:

50 Double Unders

25 Air Squats

400 Meter Run

*Under 8/9 minutes

Buy Out – Turkish Get Up – 5 each arm