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!
1. Movement Prep/Activation
2 sets
10 Banded Pass Throughs
5 Dynamic Squat Stretch
-into-
6:00 AMRAP
3 Power Snatch
3 Pause Front Squats
10 Deadbugs
4 Up-Downs
8 Box Step Ups
2. Strength
Heavy 2 rep Pause Front Squat
(Build in weight)
3. Workout Prep
2 sets:
2 Power Snatch
1 Bar Facing Burpee
1 Squat Snatch
1 Overhead Squat
1 Burpee Box Jump Over
1 Burpee Box Get Over
(Build in weight and height)
Freedom (RX’d)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
(KG conv: 42.5/30 barbell)
Independence
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00–
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00–
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)
(KG conv: 35/25 barbell)
Liberty
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00–
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00–
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar
- Target time each block: Sub 4:00
- Time cap each block: 5:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat
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.
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep