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.
AMRAP 4
10 Alternating Calf Stretch
:15 seconds Calf Raises
:30 seconds Slow Line Hops
Athletes Notes
Tabata x 8 Rounds
20 Seconds Max Line Hops
10 Seconds Rest
Score = TOTAL reps Accumulated
Athletes Notes
Score
- This workout is scored on total line hops accumulated.
Workout Flow
On a 4:00 clock:
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
- Set clock to the Tabata setting if you have it (:20 work/:10 rest intervals for 8 rounds total or 4:00)
Demo videos
Scaling
No modification
Mayhem Mom Mods
No modification
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Tabata x 8 Rounds
20 Seconds Max Double Unders
10 Seconds Rest
Score = TOTAL reps Accumulated
Athletes Notes
Score
- This workout is scored on total double unders completed.
Workout Flow
On a 4:00 clock:
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
- Set clock to the Tabata setting if you have it (:20 work/:10 rest intervals for 8 rounds total or 4:00)
Demo videos
Scaling
Tabata x 8 Rounds
20 Seconds Max Single Unders
10 Seconds Rest
Mayhem Mom Mods
Tabata x 8 Rounds
20 Seconds Max Single Unders
10 Seconds Rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 Rounds for Time
10 V-Ups
10 Tuck Ups
20 second Hollow Hold
Athletes Notes
Score
- This workout is scored on how quickly you can accumulate all 3 rounds of core work.
Workout Flow
*At 3,2,1 begin:
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
Demo Videos
Scaling
3 Rounds for Time
10 V-Ups (OR Alternating Leg V Ups)
10 Tuck Ups (OR Modified Tuck Ups)
20 second Hollow Hold
Mayhem Mom Mods
3 Rounds for Time:
10 Bird Dogs
20 Knee Side Plank + Leg Lift (10 Per Side)
20 second Boat Hold