Posted by & filed under Workout of the Day.

Another great Friday Night Lights!!   Great job to all our athletes!



Dynamic Warmup: Minute 0 – 15
Shoulder Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 16 – 40
Push Press + Front Squat 10 – 8 – 6 – 4 – 2 (Work up to a Strong Effort)

Example: 10 Push Presses right into 10 Front Squats all have to be unbroken. Increase weight as the reps drop.

Start off with a full set of 10+10 with the empty bar, then begin to add weight while doing sets of 3-5 of each movement. Once you reach the weight you want to start at, complete your 10+10. If you feel like you could have gone heavier on that set, make a larger jump for your set of 8+8.

Workout: Minute 41 – 60
Dumbbell Clusters 35 / 50

Clusters is a Squat Clean Thruster. One point of contact from the Dumbbells must touch the ground, either between the feet or outside the feet.

Gymnastics EMOM
EMOMx10 Min Alt. Every Min
Odd Min: 1 Strict HSPU + 5 Kipping
Even Min: 3 Pull-Up + 3 Chest To Bar Pull-up

Main Workout

3 Min Max double unders with buy in

15 Thrusters (115/85)
In remaining time max Double under

2 Min Rest

3 Min Max plate burpees with buy in

400M run
In remaining time max plate burpees (45/25)

2 Min Rest

3 Min Max Assault Bike Cals with buy in

20 Front Squat (115/85)
In remaining time max AB Cals

Accessory option A (Strength Option)

5 rounds not for time
8 GH Raise
20 Death March
10 Hip Thrusts
10 Bulgarian Split Squat per leg.

(Pick weights that are challenging but doable for hip thrusts, death march and split squats)

Accessory B. (Endurance/Lactate Threshold Option)

500 M Row Time Trial.

3 Min Rest

4 sets of 250M Row 3 seconds faster than your 500m time trial pace.

3 min rest between sets

Complete 5 rounds of work, starting every 4th minute with a 1 Minute rest after the minute 3
30 Second Row or Bike for max calories
8 Dumbbell Front Squat
8 Push Press
Max Burpees until the 3rd minute.
Rest until starting the next Bike on the 4th minute.

Choose a challenging set of Dumbbells that makes you break somewhere between the Front Squats to the Push Press.