Friday 3.11.2022

*Join us for our third and final Friday Night Lights of the 2022 Open! Heats start a 6:30pm!

“FITNESS”

A. Three sets of:
Goblet Cyclist Squats x 8-10 reps @ 4011
(feet hip width apart; elevate heels 1-2 inches on a plate)
Rest 30 seconds
Single Leg Dumbbell Hip Thrust (shoulders on bench) x 10-12 reps each leg @2011
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
Res 30 seconds
Single Arm Overhead Carry x 30 seconds each arm
Rest 90-120 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
12 Dumbbell Alternating Reverse Lunges
9/6 Calorie Row
6 Dumbbell Hang Power Cleans

Rest 60 seconds, and complete FOUR (4) sets for max rounds and reps, picking up each set where you left off on the previous one.

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Clean & Jerk

B. Complete as many rounds and reps as possible in 3 minutes of:
3/2 Bar Muscle-Ups (or 9/6 Chest-to-Bar Pull-ups or 6/4 Strict Pull-ups)
6 Dumbbell Hang Power Cleans (50/35 lb)
12 Dumbbell Alternating Reverse Lunges (50/35 lbs)

Rest 60 seconds, and complete FOUR (4) sets for max rounds and reps, picking up each set where you left off on the previous one

-OR-

Open Workout 22.3
For time:
21 Pull-ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-ups
36 Double-Unders
18 Thrusters (115/75 lb)
15 Bar Muscle-ups
30 Double-Unders
15 Thrusters (135/95 lb)

Time cap: 12 minutes

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.