3.7.12

Beginners

Focus for the week is on "Fight or Flight" reflexes. You will learn how to evade trouble and how to defend yourself if needed. Sorry, but you will not be a certified a$$-kicker after this week. I know, sad story. You will have a better understanding of what to do and better prepared in situations that present themselves to you as "threatening."

Skill:
Punching combos. With shadow boxing and hitting the mitts, students will learn and demonstrate punching in a fluid stream.

Workout:
Double Tabata
-Punching the heavy bag and mitts
-QM

**Tabata is 20sec of work/10sec of rest x 8 rounds. 

Competitors

Strength:
4x2 Bench Press (last set should be 90% of 1RM)

Skill:
Turkish Get-Up (start light and go as heavy as possible- while maintaining safety)
-Use dumbbells, kettlebells, barbells, small children and whatever else you can to increase the difficulty level.

Workout:
3 Rounds for Time
18- Ring Dips
9- Tire Flips