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!
Hinshaw Warm Up
then
2 rounds:
:15 Plank Shoulder Taps
3 (per side) Bodyweight Renegade Row
Athletes Notes
For Time
15 (per arm) Supported Backpack Row (total 30 Backpack Rows)
60 Backpack Russian Swing
1200m Run
Athletes Notes
Score
- This workout is scored based on how quickly you complete the workout.
Workout Flow
At 3,2,1 Begin:
15 Supported Backpack Row – left arm
15 Supported Backpack Row – right arm
60 Backpack Russian Swings
1200m Run
Demo Videos
Scaling
10 (per arm) Supported Backpack Row (total 20 Backpack Rows)
45 Backpack Russian Swing
1000m Run
Mayhem Mom Mods
15 (per arm) Supported Backpack Row (total 30 Backpack Rows)
60 Backpack Russian Swing
1200m Run or 2400m Bike Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
2:00 High Knees
15 (per arm) Supported Backpack Row
2:00 Jumping Jacks
60 Backpack Russian Swing
2:00 High Knees to Lateral Shuffle
*score the reps for each of the 2:00 AMRAPs
Athletes Notes
Score
- This workout is scored based on how many reps you complete in each of the 2:00 AMRAPs.
—Score 1: Total High Knees
—Score 2: Total Jumping Jacks
—Score 3: Total High Knees to Lateral Shuffle
Workout Flow
At 3,2,1 Begin
2:00 Max High Knees
15 Supported Backpack Row – left arm
15 Supported Backpack Row – right arm
2:00 Max Jumping Jacks
60 Backpack Russian Swings
2:00 Max High Knees to Lateral Shuffle
Demo Videos
- High Knees
- Single Arm Supported Backpack Row
- Jumping Jacks
- Backpack Russian Swings
- High Knees to Lateral Shuffle
Scaling
1:30 High Knees
10 (per arm) Supported Backpack Row
1:30 Jumping Jacks
45 Backpack Russian Swing
1:30 High Knees to Lateral Shuffle
- score the reps for each of the 2:00 AMRAPs
Mayhem Mom Mods
2:00 High Knees
15 (per arm) Supported Back Pack Row
2:00 Jumping Jacks
60 Backpack Russian Swing
2:00 High Knees to Lateral Shuffle
- score the reps for each of the 2:00 AMRAPs
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time
30 Jumping Chest to Bar Pull Ups – OR 15/arm 3 Point Dumbbell Row (50/35)
60 Dumbbell Russian Swing (50/35)
1200m Run
Athletes Notes
Score
- This workout is scored based on how quickly you complete the work.
Workout Flow
At 3,2,1 begin:
30 Jumping Chest to Bar Pull Ups
60 Dumbbell Russian Swings
1200m Run
Demo Videos
Scaling
For Time
20 Jumping Chest to Bar Pull Ups OR 20 DB Bent Over Row
45 Dumbbell Russian Swing (50/35)
1000m Run
Mayhem Mom Mods
For Time
30 DB Bent Over Row
60 Dumbbell Russian Swing (50/35)
1200m Run or 2400m Bike Erg