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
1:00 Machine (:30 easy, :20 mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Air Bike or 5/4 Calorie Standing C2 Bike(build in pace)
3 Power Cleans
2 Thrusters
2 Bar Facing Burpees
1 Wall Walk
Freedom (RX’d)
30/24 Calorie Air Bike or 30/24 Calorie Standing C2 Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike or 30/24 Calorie Standing C2 Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike or 30/24 Calorie Standing C2 Bike
(KG conv: 42.5/30)
Independence
25/20 Calorie Air Bike or 25/20 Calorie Standing C2 Bike
-into-
3 Rounds
10 Power Cleans (75/55)
3 Wall Walks
-into-
25/20 Calorie Air Bike or 25/20 Calorie Standing C2 Bike
-into-
3 Rounds
10 Thrusters (75/55)
10 Bar Facing Burpees
-into-
25/20 Calorie Air Bike or 25/20 Calorie Standing C2 Bike
(KG conv: 35/25)
Liberty
20/16 Calorie Air Bike or 20/16 Calorie Standing C2 Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
20/16 Calorie Air Bike or 20/16 Calorie Standing C2 Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
20/16 Calorie Air Bike or 20/16 Calorie Standing C2 Bike
- Target time: 16-18:00
- Time cap: 22:00
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
No Conditioning Option since it’s during the Open
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra
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.
Barbell Forearm Stretch
Posterior Shoulder Smash
Bootstrappers
Cobra