Hey Crew! You guys are looking great in training and having a blast with Friday Night Lights!!
We are re-testing in just a few weeks so be ready! Also, this week’s Friday Night Theme is the Olympics!! This is going to be awesome!
Here’s what is on tap this week…
Monday
Back Squats
Health and Fitness Two sets for times of:
Row 750/600 Meters
20 Toes to Bar or Lying Leg Raises
40 Walking Lunges with Kettlebell Farmer’s Carry
– Rest the same length of time the first set took you –
Tuesday
Snatch Day!!
Health
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups
Fitness
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
**increase/decrease the reps to make this challenging but still getting 15 sec+ of rest
Wednesday
Bench Day…aka Pump Day!
Health
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
Fitness
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
Thursday
Deadlifts
Health/Fitness
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
10 Dumbbell Thrusters
20 V-Ups
20/15 Calories of Assault Bike
Friday
Friday Night Lights OLYMPICS!!! The workout will be posted on Thursday!
Saturday
Health
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)
Partners must run together, and may only start kettlebell swings once both members are back at their station.
Fitness
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 100/70)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
