Yearly Archives: 2016

ROW 500m @65-75% effort
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps

4 x 200m
[run 200 and your rest is the time you took to run] goal is overall time

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

Turkey Challenge
day 10 of 25
100 alternate v sit ups
100 crunches k2e

on own - mobility
run or row 400m
group RED LINE dynamic and static stretching

3-2-1 3 person Partner wod

3 rds
a1 row for cal
a2 thrusters 95/65,
a3 run200
athletes rotate thru 3rds ea
record max calories and thrusters while athlete runs the 200m

2rds
a1 bike for calories
a2 30 kb swing 53/35, 44/26
a3 30 goblet squat
athletes rotate thru 2rds ea

1rd
30 hspu
21 walking planks
9 wall walks

Turkey Challenge
day 10 of 25
100 weighted sit ups with slam ball 30/20/10

Row 500
3 rds
5 push ups
5 superman
then
3rds
5 high kicks
5 alternate lunges
5 jump squats

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

12 ring dips or box dips
12 pull ups or jump ups
12 dbl shot wall balls 20/14, 14/10
12 cal bike

Turkey Challenge
100 sit -ups (crunches)
3 rds of 20 side plank raises (ea side)

Warm up

run 400m
Coach led dynamic stretches on RED line

10 MIN EMOM
ODD 1,3,5,7,9
10 burpee jumps
EVEN 2,4,6,8,10
KB swing 53/35, 44/26, 35/18

12 Minutes EMOM
.40 sec of work max reps
.20 sec of rest
ODD
1,3,5,7,9
S2OH 165/125, 145/105, 125/85..
EVEN
2,4,6,8,10
T2B or K2E with a kick

Turkey Challenge
day 7 of 25
100 sit ups - 25 v sit-ups, 25 slam ball situps 30/20/10, 25 flutter kicks, 25 k2e crunches
R+L=1