We will have our regulary scheduled morning hours Friday morning and Friday Night Lights will start at 5.
Shoutout to our week 1 sponsor “Adventures by Kaitlin”. She will be at FNL with some pretty cool giveaways for you all.
Our week 1 dress-up theme is “Disney”!
It's not too late to sign up if you would like to participate and be put onto a team! Let your coach know if you would like to do so.
3 rounds:
5 Downward Dog to Upward Dog Transition
3 (per side) World’s Greatest Stretch
5 Kang Squats
3 X-Jumps
Athletes Notes
For Time
6 Rounds
18 Air Squats
9 Burpee Box Jump Overs (24”/20”)
6 Jumping Lunges (L+R=1)
Time Cap: 15 Minutes
Athletes Notes
Score
- This workout is scored based on how quickly you can complete the 6 rounds of the workout.
Workout Flow
*At 3,2,1 Begin:
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
Goal Time: 12 Minutes
Time Cap: 15 Minutes
- I don’t want you to stop moving. Stay consistent and find a rhythm.
- For the burpee box jump overs, I recommend that you step into the burpee. This will help you gain composure as you move from rep to rep.
Demo Videos
Scaling
6 rounds:
15 Air Squats
7 Burpee Box Jump Overs (24”/20”)
4 Jumping Lunges (L+R=1)
Mayhem Mom Mods
6 rounds:
18 Air Squats
9 Elevated Burpee Step Overs
6 Forward Lunge Steps per leg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time
6 Rounds
12 Double Dumbbell Front Squats (2×50/35)
9 Burpee Box Jump Overs (24”/20”)
6 Double Dumbbell Hang Snatch (2×50/35)
Time Cap: 15 Minutes
Athletes Notes
Score
- This is scored based on how quickly you can complete 6 rounds.
Workout Flow
*At 3,2,1 Begin:
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
Goal: Sub 12 Minutes
Time Cap: 15 Minutes
- You will need to find a pace that you can move consistently for the 6 rounds. I want you to try to keep moving.
Demo Videos
Scaling
6 Rounds:
12 Dumbbell Front Squats (2×35/25)
9 Burpee Box Step Over (24”/20”)
6 Dumbbell Hang Snatch (2×35/25)
Mayhem Mom Mods
6 Rounds:
12 Dumbbell Front Squats (2×25) OR lighter if needed
9 Elevated Burpee Step Overs
6 Dumbbell Hang Snatch (2×25) OR lighter if needed