Posted by & filed under Workout of the Day.

FNL’s for 17.3 is in the books!  Thanks to everyone who came out to compete, judge or just support :)


Dynamic Warmup & Mobility: Minute 0 – 15
Shoulders – Spend some time rolling out your Lats and Stretching out the upper Thoracic Spine
Coaches’ Choice Group Dynamic Warm Up

Barbell Skill: Minute 16 – 35
Jerks 3 – 3 – 3 – 3 – 3

Start your warm up with an empty bar from the rack. Complete some Jerks in sets of 2 reps for your first 2 sets. Then increase the load with incremental jumps of 20 – 50 until you reach 60-65% of your 1 Rep Max Jerk for your first working set.

Once you have started your working sets, you should consider making smaller incremental jumps to find a strong effort. Make sure you catch the barbell with locked out elbows to count the rep, and be sure the load isn’t to heavy to lower the barbell back to the shoulders.

Workout: Minute 36 – 60
12 Minute AMRAP of:
20 / 25 Cal Row
16 Pull-ups
8 Handstand Push-ups

A. Gymnastics EMOM

Odd: 5 Unbroken TTB
Even: 2 Strict Ring Pull-up+1 Muscle up or peakaboo

B. 28 MIn AMRAP:

500m row
21 Kettlebell Swings (32/24kg)
15 Handstand Pushup
21 Wall Balls (20/14lb)
15 Push Press (135/95)

Every 4 min stop and perform 2 rounds of Cindy
5 Pull-ups
10 Pushups
15 Air Squats

C. Accessory

Option A (Strength Track Week 3 of 6)
3 Rounds
400M Farmers Carry
8 GH Raises
20 Hamstring Curls
10 DB Box Step Ups

Option B (Cardio Track Week 3 of 6)
1 Mile Run
4 Min Rest
800M Run ( 2 seconds faster split)
2 min Rest
400M run ( 4 seconds Faster split)
1 min rest
200M Run (8 Seconds Faster Split)

(Keep Track of your pacing your splits, use your 1 mile time as your 400m split for the other runs, should improve every round)

Complete a 8 – 6 – 4 minute AMRAP with a 1 minute rest between each working intervals
30/40 Calorie Row
6-12 Strict Pull ups – Pick a rep count and stick with it
8 Handstand Push-ups or Dumbbell Press
Pick up where you left off after each rest.