Friday 2.24.2023
*Reminder: Week 2 of Friday Night Lights is tonight at 5:30pm. Please join us to cheer on those that are doing thing Open!
*Notes on The Open: We will give the option today of completing 23.2 (A and B) in class, but PLEASE be mindful of the class if you choosing to do so. In fact, utilizing space in the front of the gym for shuttle runs would be preferred, and bear in mind that the pull-up rig will also be in use during everyone else’s training.
If you are planning to submit your score, you MUST go over the standards by clicking here, and ALSO have a judge lined up for yourself. If you can’t make it for FNL, we’d prefer you utilized Open Gym time, but we understand if this isn’t possible.
“FITNESS” & “PERFORMANCE”
A. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Alternating Goblet Front Foot Elevated Reverse Lunge x 12-16 reps @ 2010 (use a 2-4” elevation here)
Station 2 – Alternating Seated Dumbbell Press x 16-20 reps @ 10X0
Station 3 – Weighted Pull-up Clusters x 2.2.2.2 @ 21X0 or Strict Pull-ups x 8-10 reps @ 21X0
Station 4 – L-Sit Hold x 30-40 seconds (accumulated)
B. For time:
30 Goblet Squats w/Dumbbell
10 Alternating Single Arm Devil’s Presses
24 Goblet Squats
8 Alternating Single Arm Devil’s Presses
18 Goblet Squats
6 Alternating Single Arm Devil’s Presses
*Compare to 3.5.2021
“OPEN WORKOUT 23.2”
If you are planning to submit your score, you MUST go over the standards by clicking here, and ALSO have a judge lined up for yourself. If you can’t make it for FNL, we’d prefer you utilized Open Gym time, but we understand if this isn’t possible.
23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-ups (or Burpees to target
10 Shuttle Runs (1 rep = 25 ft out + 25 ft back)
*Add 5 Burpee Pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-Rep-Max Thruster (from the floor)
“ENDURANCE (AKA SWEAT SESH)”
40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles
