Here are the results from last night’s Friday Night Lights!
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
30′ Forward & Backward Lunge (60′ Total)
30′ Forward & Backward Lunge
A. EMOMX12 MIN
Odd: 3 Kips+ 3 Kipping Pull-up+ 1 Bar Muscle up
Even: 3 Strict Ring Dip + 5 Kipping Ring Dips
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)
8 Glute Ham Raises
20 Banded Good Morning
10 Hamstring Curls
Accessory Option B. (Cardio week 3 of 6)
:30 sec on :30 Seconds off Row at about 90% for 20 Min.
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