Flex On ‘Em Friday


Indoors Primarily

Warm Up

2 Rounds
-20 Seated Heel Taps Up/Over Med Ball
-10 Seated Single Arm Med Ball Press Right Side
-10 Med Ball Front Squat with 2 second pause at the bottom
-10 Seated Single Arm Med Ball Press Left Side
-100 Singles (Round 2 50 Double Unders or 100 Singles)

Rig Warm Up
-10 Scap Pull Up
-10 Hanging Turnarounds (go from overhand to under hand grip)*
-10 Single Leg Single Strict TTB
-10 Around The World
-Warm Up Kip Swing and Kipping Toes To Bar

*Scale with hip or shoulder touches

Floor Warm Up
-10 Scap Push-Ups
-10 Shoulder Taps with Feet On Medball
-10 Straight Leg Sit Ups with Med Ball Overhead
-Alphabet with Forearms on Medicine Ball

Front Squat
2 Reps

100 Double Unders
60 Wall Balls
75 Double Unders
40 Toes to Bar
50 Double Unders
20 Shoulder to Overhead 155|105

Level 3- 135|95
Level 2- 115|75, 45-25-20 Reps
Level 1- 95|55

100 Double Unders
60 SA DB Thrusters 35|25
75 Double Unders
60 Sit-ups
50 Double Unders
20 Shoulder to Overhead 155|105

Extra Work
Hero WOD “Chad”
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a vest or ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Scaling Options
-(30/15# Sandbag)
-No weighted Step Ups
-500 Step-Ups No Weight

“Chad 1000x Fundraiser”
Below is an excerpt from GORUCK

“Together with Sara Wilkinson, we bring you the hero workout “Chad”, in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and by raising awareness for suicide prevention.”

All proceeds from Chad 1000X patches and t-shirts sold will go to brain and mental health programs funded by the Navy SEAL Foundation, a GORUCK Official Partner.

To purchase a shirt follow this link