Our dress up theme this week is “Dynamic Duos”. We will have the exact same schedule this Friday that we had last Friday.
I should have the updated leaderboard sometime in the middle of the week. Who will be in the lead after Week 1, The “Benchin Blue Ballers” or “Let's Get this B(red) 🥖”?
Our week 2 sponsor is a company called “Strokes Gained”. They are a hydration supplement company that sells an electrolyte blend. They will be in attendance at FNL this week giving out samples. Who knows, they may possibly even be doing some giveaways!
Enjoy your week!
2-3 Rounds:
10 Elbow to Floor Stretch
10 Lizard Crawl
3 Push Up to Downward Dog
10 Deadbug
Athletes Notes
For Time:
40-30-20
Zercher Backpack Walking Lunge
30-20-10
V-Ups
*Time Cap: 10:00
Athletes Notes
Scoring
- This workout is scored based on how quickly you complete the work.
- Time cap is 10:00
Workout Flow and Strategy
At 3,2,1 Begin a clock counting up to 99:99
40 Zercher Backpack Walking Lunges
30 V-Ups
30 Zercher Backpack Walking Lunges
20 V-Ups
20 Zercher Backpack Walking Lunges
10 V-Ups
Demo Videos
Scaling
For Time:
40-30-20
Zercher Backpack Step Forward Lunge
30-20-10
Tuck Ups
—Time Cap: 10:00
Mayhem Mom Mods
For Time:
40-30-20
Zercher Backpack Step Forward Lunge
30-20-10
Modified Tuck Ups
—Time Cap: 10:00
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
20 Bag or Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90 b/t sets-
Athletes Notes
Score
- This workout is scored on completion. Use the checkbox when you’ve completed the work.
Workout Flow
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90-
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90-
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
Demo Videos
Scaling
3 sets
15 Bag or Backpack Floor Press
-rest :15-
:30-:45 Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
20 Bag or Backpack Floor Press
-rest :15-
:45-1:00 Boat Hold
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
40-30-20
Dumbbell Suitcase Walking Lunge (50/35) – switch arms as needed
30-20-10
V-Ups
*Time Cap: 10:00
Athletes Notes
Score
- This workout is scored based on how quickly you complete the required work.
- Time cap is 10:00.
Workout Flow
At 3,2,1 begin a clock counting up to 99:99
40 Dumbbell Suitcase Walking Lunge
30 V-Ups
30 Dumbbell Suitcase Walking Lunge
20 V-Ups
20 Dumbbell Suitcase Walking Lunge
10 V-Ups
Demo Videos
- Dumbbell Suitcase Walking Lunge – switching arms as needed
- V- ups
Scaling
40-30-20
Dumbbell Suitcase Walking Lunge (35/25) OR Bodyweight Walking Lunge
30-20-10
Tuck Ups
—Time Cap: 10:00
Mayhem Mom Mods
40-30-20
Dumbbell Suitcase Walking Lunge (35) OR Bodyweight Walking Lunge
30-20-10
Modified Alternating Leg V Ups
—Time Cap: 10:00
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
12 Tempo Dumbbell Bench Press** (2×50/35)
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90 b/t sets-
**Find a tempo that will give you a challenge of about 8/10 RPE (Rate of Perceived Exertion)
Athletes Notes
Score
- This workout is scored based on completion of the required work. Use the checkbox to mark it complete.
Workout Flow
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90-
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90-
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
Demo Videos
Scaling
3 sets
8 Tempo Dumbbell Bench Press (2×35/25)
-rest :15-
:30-:45 Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
12 Incline DB Bench Press (25)
-rest :15-
:45-:60 Boat Hold
-rest :90 b/t sets-