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
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Deadlifts (empty bar – build across sets)
5 Low Box Jumps
2. Strength
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
3. Workout Prep
1 set:
5 V-Ups
2 Box Jump Overs (20)
5 Toes to Bar
2 Box Jump Overs (20)
5 Abmat Sit Ups
Freedom (RX’d)
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
Independence
40 V-Ups
20 Box Jump Overs (20)
40 Toes to Bar
20 Box Jump Overs (20)
40 Abmat Sit Ups
Liberty
25 Crunches
25 Box Step Ups (20/16)
25 Hanging Knee Raises
25 Box Step Ups (20/16)
25 Abmat Sit Ups
- Target time: sub 13:00
- Time cap: 16:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch 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 sets
3 Deadlift (75-80%)
-complete a set every 2:00-