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!
3 Rounds
5 Dynamic Squat Stretch
20 Shoulder Swimmers
5 Roll and Reach
Athletes Notes
For Time:
4 Rounds
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
2 Rounds
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
Athletes Notes
Score
- This workout is scored on how quickly you complete each set of work. There are 3 scores.
Workout Flow
At 3,2,1 begin:
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
10 Backpack Front Squat
10 Backpack Push Press
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
Demo Videos
Scaling
3 Rounds
3 Backpack Front Squat
3 Backpack Strict Press
-rest 3:00-
2 Rounds
7 Backpack Front Squat
7 Backpack Push Press
-rest 3:00-
15 Backpack Thruster
Mayhem Mom Mods
4 Rounds
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
2 Rounds
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time:
4 Rounds
5 Dumbbell Front Squat (2×50/35)
5 Dumbbell Strict Press (2×50/35)
-rest 3:00-
2 Rounds
10 Dumbbell Front Squat (2×50/35)
10 Dumbbell Push Press (2×50/35)
-rest 3:00-
20 Dumbbell Thruster (2×50/35)
Athletes Notes
Score
- This workout has 3 scores for time, one for each set of work.
Workout Flow
At 3,2,1 Begin:
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
-rest 3:00-
10 Dumbbell Front Squat
10 Dumbbell Push Press
10 Dumbbell Front Squat
10 Dumbbell Push Press
-rest 3:00-
20 Dumbbell Thruster
Demo Videos
Scaling
For Time:
3 Rounds
3 Dumbbell Front Squat (2×35/25)
3 Dumbbell Strict Press (2×35/25)
-rest 3:00-
2 Rounds
7 Dumbbell Front Squat ((2×35/25)
7 Dumbbell Push Press(2×35/25)
-rest 3:00-
15 Dumbbell Thruster (2×35/25)
Mayhem Mom Mods
For Time:
4 Rounds
5 Dumbbell Front Squat (2×35/25)
5 Dumbbell Strict Press (2×35/25)
-rest 3:00-
2 Rounds
10 Dumbbell Front Squat (2×35/25)
10 Dumbbell Push Press (2×35/25)
-rest 3:00-
20 Dumbbell Thruster (2×35/25)