Our dress up theme this week is “Team Colors”. We will have the exact same schedule this Friday that we had the past two weeks. I should have the updated leaderboard sometime in the middle of the week. How will the leaderboard look after two weeks??
Our week 3 sponsors are Edge Fitness Performance and CHLKDUP. EFP will be in attendance giving out samples of their products as well as offering specials for you. CHLKDUP will be selling their apparel on site. Be sure to check them out!
Enjoy your week!
5:00 AMRAP
3 Dynamic Squat Stretch
3 Cat Cow
3 Downward Dog to Upward Dog
3 Sit Ups
Athletes Notes
EMOM x 12
minute 1: Max Squat Cleans*
minute 2: Max Sit Ups
minute 3: Rest
*Backpack OR Dumbbells (2×50/35)
Athletes Notes
Score
- You will have two scores.
—Score 1: Total reps of squat cleans
—Score 2: Total reps of sit ups
Workout Flow
Minute 1: Max squat cleans
Minute 2: Max sit ups
Minute 3: Rest
Minute 4: Max squat cleans
Minute 5: Max sit ups
Minute 6: Rest
Minute 7: Max squat cleans
Minute 8: Max sit ups
Minute 9: Rest
Minute 10: Max squat cleans
Minute 11: Max sit ups
Minute 12: Rest
Demo Videos
Scaling
EMOM x 12
minute 1: Max Squat Cleans
minute 2: Max Sit Ups
minute 3: Rest
*Squat Cleans: use Backpack OR Dumbbells (2×35/25)
Mayhem Mom Mods
EMOM x 12
minute 1: Max Dumbbell Hang Squat Clean
minute 2: Max Sit Ups
minute 3: Rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
12 Crush Grip Skull Crusher*
-rest 1:00-
12/arm Elbow Out Row*
-rest 1:00-
12 Crush Grip Front Raise*
-rest 1:00-
*Backpack OR Dumbbell (50/35)
Athletes Notes
Score
- This workout is scored on completion. Check the box when you have finished 3 sets.
Workout Flow
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
Demo Videos
- Crush Grip Skull Crusher
- Single Arm Elbow Out Dumbbell Row
- Single Arm Elbow Out Backpack Row
- Crush Grip Front Raise]
- Backpack Crush Grip Front Raise
Scaling
3 sets
8 Crush Grip Skull Crusher
-rest 1:00-
8/arm Elbow Out Row
-rest 1:00-
8 Crush Grip Front Raise
-rest 1:00-
*Use Backpack OR Dumbbell (35/25)
Mayhem Mom Mods
3 sets
12 Crush Grip Skull Crusher
-rest 1:00-
12/arm Elbow Out Row
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
*Use Backpack OR Dumbbell (35)