New Keycards to be Handed Out this Week

Thats right the Key Cards are finally ready to go! Dash will be around for the classes starting tomorrow and for the rest of the week, please be sure to see her before your class to get your key card and from now on SIGN IN to your classes! You can sign in 1/2 hour before and 10 mins after the class starts so please be sure to do this. There will be more information when you get your key card. Please do not take a key card from another coach or by yourself there is a method to Dashies madness.

Warm-up and Skill Work

Let’s warm-up and work your explosive power via the box jump.

10 Box Jumps at 20inch. Add a riser and continue to complete 4 to 6 jumps trying to explode out of the jumping stance and landing on the box as high in a receiving position as possible.

Work multiple reps at 32, 36, and 42 inches and right under that max BJ.  Get Jumping!!

Workout “in LAD we ThruST”
Thruster Ladder (Med light weight of 55 and 75lbs)

With a partner complete:                             By yourself

6 Thrusters in the 1st minute                       3
8 Thruster in the 2nd minute                       4
10 Thrusters in the 3rd minute                    5
12 Thrusters in the 4th minute                    6
14 Thruster in the 5th minute                      7
16 Thrusters in the 6th minute                    8
18 in the 7th                                                9
20 in the 8th                                                10
22 in the 9th                                                11

and so on until your unable to get all reps done within the minute.

Post the number of total thrusters completed if you were with a partner / 2. Post your number if you were by yourself.

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