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!
4:00 AMRAP
5/side Calf Stretch
:15/side Hamstring Stretch
3/side World’s Greatest Stretch
:30 Line Hops
Athletes Notes
6 sets @ consistent effort
30 Double Unders or Line Hops
10 Alternating Dumbbell Snatches (50/35) or Backpack Ground to Overhead
30 Double Unders or Line Hops
10 V-Ups
-rest 1:00-
Athletes Notes
Score
- This workout is scored on how quickly you can complete each set.
Workout Flow
*At 3,2,1 Begin:
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
Demo Videos
Scaling
6 sets @ consistent effort
60 Single Unders
8 Alternating Dumbbell Snatches (35/25) or Backpack Ground to Overhead
60 Single Unders
8 V-Ups
-rest 1:00-
Mayhem Mom Mods
6 sets @ consistent effort
30 Double Unders or Line Hops
10 Alternating Dumbbell Hang Snatch or Backpack Ground to Overhead
30 Double Unders or Line Hops
10 Modified Alternating Leg V-Ups
-rest 1:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
10/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 50/35)
-rest :15-
Max Reps Side Plank Leg Raise with 2 sec pause at top of each rep (left leg)
Max Reps Side Plank Leg Raise with 2 sec pause at top of each rep (right leg)
-rest 1:00 b/t sets-
Athletes Notes
Score
- This workout is scored based on how many side plank leg raises completed on both sides.
—Score 1: Total leg raises – left leg
—Score 2: Total leg raises – right leg
Workout Flow
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00-
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00-
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
- Tempo is 30X2: start at the top, 3 second descent, no pause, explode up, 2 second pause at top before next rep
Demo Videos
- Tempo Bodyweight Staggered Stance Hip Thrust
- Tempo Dumbbell Staggered Stance Hip Thrust
- Side Plank Leg Raise with Pause
Scaling
3 sets
8/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 35/25)
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00 b/t sets-
Mayhem Mom Mods
3 sets
10/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 25)
-rest :15-
Max Knee Side Plank + Leg Lift – left leg
Max Knee Side Plank + Leg Lift – right leg
-rest 1:00 b/t sets-