Warm-up: General Cardio WOD: 1 arm RKBS 1 arm suitcase dead 3 x 6 each Lateral Step-up 3 x 6 Eccentric Ankle 20 total each Box Hammy Curls Front Rack Step 3 x 6 each Kb Psoas Mobs Glute Bridge 20 total Lemon Squeezer 20 total L-hang 3 x 15sec
WOD: 15 min AMRAP P1- Row Max Meters P2- Run 400m Then for time 100 Push-up 100 Sit-ups 100 Air Squats
Strength: Bulgarian Splits 5-4-3-2-1 >> Hip Thrust x 8 WOD: Fun Fitness Friday 12-9-6 OHS Strict CTB then 12-9-6 Deadlift BMU
Strength: Shoulder Press 5-5-5 Push Press 3-3-3 Split jerk 1-1-1 WOD: 20 min AMRAP with a partner 5 Clean and Jerk 155/105 10 Burpees 15 Cals (Row,Bike, Ski, Run 150 20 Sit-ups Cardio changes everytime
Warm-up: Knee test Box Step-up Clam Shells 3 x 10 each side Strength: Back Squat 5-4-3-2-1 then 3 x 10 Glute Ham Raise WOD: RKC 5 Min test or 100 Reps
Warm-up Shoulder Tests and Cuban Press Strength: Bench Press 5-4-3-2-1 >> Super Set Strict Pull-ups WOD: Push Pull JT 21-15-9 HSPU Pull-ups Push Ups
Drew's Weekly Words of Wisdom Before you can be a master over other people, you must first master yourself. Mastering your mind is the first step in mastering yourself. This Week's Hyperformance Podcast - BUIYATAOO is NOT enough. HERE Updates ala Drew = Drew-dates? WEEK 5 PRESENTED BY Savannah River Brewing Co! Congratulations Suck It Up Buttercups, our FNL Champion! And a huge thank you to all our sponsors for helping to make each week a little more awesome. What's next? Drew give a little teaser in his video above... TRAINING The Open is over. The workouts will continue to be on the board for the week. This week is meant to be a fun week. Lift heavy all week, do some fun WODs, an
HPA Coaches thank you for all the hard work during the Open. You are amazing and inspiring. Warm-up: Bullet Proof Shoulders Strength: Front Squat 5-4-3-2-1 then Deadlift 5-4-3-2-1 WOD: Tabata Air Squat Tabata Sit-up Cash-out: Beach Abs
WOD: Murph Prep 2 With a partner 200-400m Run Repeats until both run 4 times then, 3 Rounds one person working at a time 10 Pistols (L+R=1) 20 weighted Push ups 30 PM GHD sit-ups
19.5!!! The finale. Open Gym WOD: Open Gym WOD 2 4 Rounds Walking Pace 1 Power Snatch 2 OHS 3 Push Press 4 Step-ups 5 Box Jumps 6 Burpees 7 Sit-ups 21 Double Unders
Strength: 10-8-6-4-2 Snatch Grip Deadlift Build WOD: Surfer on Acid 3 Rounds Run 400m 21 Burpees
WOD: 3 min on 3 min off 15 Cal ROW (12 ) 30 Sit-ups 45 Double Unders MAX Thrusters (95/65) Round 2 115/75 Round 3 135/95
IT's WEEK 5 of Friday Night Lights brought to you by Savannah River Brewing Co. All our athletes are invited to celebrate with us and join us for our TACO Night Fiesta (potluck). Make sure to bring an item for P.A.C.K. Savannah. Oh, and Heidi will be shaving her head for St. Baldricks here Friday night too! Drew's Weekly Words of Wisdom Podcast coming soon on this topic. One day it all changed. One day I just got tired of being tired. One day instead of just talking about changing, I changed. When are you going to change? Stop waiting. Start changing today. This Week's Hyperformance Podcast - Leave NO Doubt HERE FRIDAY NIGHT LIGHTS WEEK 5 PRESENTED BY Savannah River Brewing Co! In
Strength: 3- Power Clean 2- Hang Squat Clean 1- Front Squat 4 total sets WOD: 10-8-6-4-2 Power Clean then 1 round Cindy after each set Level 3: Increase the Weight each round and 2 Rounds of CIndy
WOD: "Hello from the Other Side" 15 minutes AMRAP P1: Run 200 P2: 5 Box Jumps 3-5 Strict Pull Ups Front Hold with Sandbag until partner gets back
Friday Night Lights 19.4 Open Gym WOD: 12 min AMMAP Partner 1: Row meters Partner 2: Lunge 100ft wt or unweighted
WOD: 15 minute AMRAP relay style 100 m run 10 KBSwings 10 Sit Ups 10 KB Candlesticks
Strength: Hang Squat Snatch 2-2-2-2-2 WOD: 75 STO (115/75) Every Break Run 200m Level 3- 135/95 Run 400m
WOD: Every 5 min Start a new couplet 15-12-9 of each Wall Ball Pull-up Deadlift Box Jump Row Cals Lateral Burpees Sit-ups SL Hip Bridges LEVEL 3: 21-15-9
