We will have our regulary scheduled morning hours Friday morning and Friday Night Lights will start at 5.
Shoutout to our week 1 sponsor “Adventures by Kaitlin”. She will be at FNL with some pretty cool giveaways for you all.
Our week 1 dress-up theme is “Disney”!
It's not too late to sign up if you would like to participate and be put onto a team! Let your coach know if you would like to do so.
1. Movement Prep/Activation
6:00 AMRAP
30-second Bike or Row
3 Inchworms
5 Dynamic Squat Stretches
5 Russian Kettlebell Swings
5 Pike Push Ups
2. Workout Prep
1 set:
5 Wall Balls
5/4 Calorie Air Bike or 8/6 Calorie Row (at workout pace)
10 Double Unders
5 Kettlebell Swings
All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated
You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open.
Freedom (RX’d)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike or 16/13 Calorie Row
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest
(KG conv: 9/6 WB, 24/16 KB)
Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike or 13/11 Calorie Row
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest
(KG conv: 6/4 WB, 16/12 KB)
Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike or 10/8 Calorie Row
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest
- Target time each set: 30-40 seconds
- Time cap each set: 50-seconds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Couch Stretch
1 Minute Cat Cow
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling
Couch Stretch
Cat Cow