Hooligans!! The Opens are around the corner! Everyone is welcome to participate but please remember you will only be on a team if you preregistered. You should have been invited to your teams “GroupMe” chat.
Friday Night Lights
2/27, 3/6, 3/13
Heats will be scheduled on Mindbody – sign up as normal. Heats will be announced after the release of the workouts the day before when we find out what the workouts will be. Times will likely begin around 4:00 pm and finish around 6:30 pm.
Weekly Themes
Week 1: Winter Olympics
Anything Olympic related
Week 2: House Colors
House Luther – Gold
House JoGo NelZerr – Silver
House Maverick – Orange
Week 3: Friday the 13th Horror
Classic bad guys or be creative – still need to be able to workout
Weekly Drawing Prizes:
Week 1
Impact Chiropractic – New Patient Chiropractic Appt. – $570 Value
DNR Shirt or Tank
30 Min Recovery Session w/ Dr. Jen
Week 2
$190 ONUS IV Gift Card
DNR Shirt or Tank
30 Min Recovery Session w/ Dr. Jen
Week 3
DNR Custom Nike Metcon Shoes
Impact Chiropractic – SoftWave Therapy Appointment – $749 Value
DNR Shirt or Tank
30 Min Recovery Session w/ Dr. Jen
Scoring
Athletes will receive individual points each week, HOWEVER, If you can’t make it for a week due to travel, it will not count against your teams score. Team points will be the average of participating athletes scores for each week.
If you will be gone / travelling and still performing the workout for that week, then you’ll need to submit your workout score to your team captain.
The following points will be tracked on the back of your judge score sheet for each week:
Workout at DNR = 1 Point
Dressed in theme = 1 Point
Workout at Friday Night Lights = 1 point
Judge Heat 1 of Friday Night Lights= 1 point
Judge someone you don’t know = 1 point
Record your score on the sheet – no points but mandatory
BONUS
Best Male / Female score each week = 5 extra points
Team Points – Performance Based – For Pride Only
Best Team Average Score = 15 points towards team
Freedom WOD Classes
Warm Up: 12 Mins
2:00 Shuttle Run
Down & Back (N-S-N):
Walking Lunge
Samson Stretch
Heel Walks
Inchworms
30 Pull Aparts
30 Banded Rows
Strength: 12 Mins
6 Min EMOM
Min 1: 3 Hang Power Cleans
Min 2: 50 DU / 100 Singles or :45 seconds of DU practice
Metcon: 15 Mins
15 Min EMOM
1 Deadlift 225/155
2 Matador Dips
3 Bar Over Burpees
*Perform all of the above every minute. 1 DL + 2 Dips + 3 Burpees every minute. Modify movements as necessary to earn rest every minute.
*Matador dips if possible. Share and go out of order with burpees if needed.
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Warm Up: 6 Mins
10 Hang Muscle Cleans
10 Hang Tall Cleans
10 Hang Squat Cleans
10 Strict Press
10 Split Jerks
10 Front Squats
Clean Drills: 15 Mins
2 x 6 Tall Hang Squat Clean – Unloaded Barbell
2 x 4 High Hip Squat Clean – 50%
2 x 4 Split Jerk – Same load as previous
2 x 4 Hang Squat Clean – 60%
Strength: 20 Mins
3 x 5 Hang Squat Clean + Jerk Drive + Split Jerk
3 x 3 Squat Clean + Split Jerk
*Increase weight each set
Crew Team
Warm Up: 8 Mins
5 Inchworms
15 Air squats
10 Jefferson Curls
10 Pass Throughs
10 Windmills
2:00 Row
Mobility: 18 Mins
1:30 / Side LAX Roll
– Glutes
– Rotator Cuff
2:00 / Side Samson
2:00 Butterfly
1:00 / Each Side Lunge
1:30 / Side Pigeon Stretch
Games: 15 Mins
Dodgeball / Pizza Delivery / Farmers & Lumberjacks / Relay Tic Tac Toe
