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!
1. Movement Prep/Activation
6:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar – build across sets)
10 Alternating V-Ups
2. Strength
5 sets
3 Shoulder Press (75-80%)
-complete a set every 2:00 –
3. Workout Prep
2 sets:
5/4 Calorie Row
10 Double Unders
5 Dumbbell Press (build in weight)
Freedom (RX’d)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
Independence
5 sets:
16/12 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)
-rest 1:00 between sets-
- Target time each set: 2-2:30
- Time cap each set: 3:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Calf Pumps
1 Minute Ring Lat Stretch
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.
5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 –