Posted by & filed under Workout of the Day.

Here are the results from last night’s Friday Night Lights!

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Next week will be the last week of The Open and we are celebrating with a BBQ!!  Diablo Moxie will provide some burgers, dogs and drinks!  If you plan to come, please RSVP on the facebook page so we have a headcount for food.  Don’t miss it.. friends are welcome!!

WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Front Squat 5 – 5 – 5 – 5 – 5

Warm up with a set of 5 with a 3-5 second count into the bottom of the squat, then spring up out of the bottom. Then work up in larger incremental jumps with sets of 2-3 Reps until you reach about 65% of your 1 Rep Max. Then continue to Build up to a Strong Effort.

Workout: Minute 41 – 60
For time:
900/1000m Row
30′ Forward & Backward Lunge (60′ Total)
500m Row
30′ Forward & Backward Lunge
250m Row

COMPETITION CLASS
A. EMOMX12 MIN
Odd: 3 Kips+ 3 Kipping Pull-up+ 1 Bar Muscle up
Even: 3 Strict Ring Dip + 5 Kipping Ring Dips

B.
8Min AMRAP
1 Rope Climb
1 Squat Clean (155/115)
2 Rope Climb
2 Squat Clean
.
.
.
.
2 min rest

C. 8 Min AMRAP

200m Sandbag run
50 m Farmers Carry (32/24kg)
10 Sandbag bear hug squats

D. Accessory option A (strength week 3 of 6)

3 rounds
8 Glute Ham Raises
20 Banded Good Morning
10 Hamstring Curls

or

Accessory Option B. (Cardio week 3 of 6)

:30 sec on :30 Seconds off Row at about 90% for 20 Min.
FITNESS CLASS
Complete 3 rounds starting every 7th minute.

8 Walking Lunges Lunge – Scale up with a Front rack or a single Dumbbell
8 Front Squat
1000-1200m Row (Should finish the row between 3-5 Minutes)

Challenge yourself by going heavier on the Lunges / Squats