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:
1:00 Row
:30 Up Downs
1:00 Air Bike or Standing C2 Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
2. Strength
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
3. Workout Prep
2 sets:
5/4 Calorie Row
4 burpees
5/4 Calorie Air Bike or Standing C2 Bike
(Build in pace across sets)
Freedom (RX’d)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Burpees
Calorie Air Bike or Standing C2 Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Independence
2 sets (Every 12:00)
16-12-8
Calorie Row
Burpees
Calorie Air Bike or Standing C2 Bike
(Female Calories: 13-10-7)
Liberty
2 sets (Every 12:00)
12-10-8
Calorie Row
Burpees
Calorie Air Bike or Standing C2 Bike
(Female Calories: 10-8-6)
- Target time each set: Sub 9:00
- Time cap each set: 10:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2×1 Minute Posterior Hip Stretch
2x 1 Minute Foam Roller Angels
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 Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.