Yearly Archives: 2016

400m run
warm up with pvc
then 10 of.. air squats, jumping jacks, squat jumps

200 jump rope
50 box jump
50 k2e
50 push ups
50 cal bike

200 jump rope
40 box jump
40 pull up
40 hrpu
40 cal row

200 jump rope
30 box jump
30 ctb or ring row
30 hspu
30 cal bike

200 jump rope
20 burpee box jump
20 t2b
20 wall walk
20 cal row

row 200
run 200
10 airsquat
10 high kicks
10 squat jumps
5 inch inch worms

sally with plank / push ups

Buy in: 1k row
3 rds:
30 slam ball sit-ups 30/20/10
20 slam balls
10 wb shots 20/14, 14/10, 10/8

Buy out 400m run

Turkey Challenge day 4 of 25
100 sit ups any style
125 hanging knee raisies

Bike 5 calorie
run 200
bike 10 calorie
run 200
group RED LINE

3 warm up sets to establish approx 75%
5sets x 3each

9 min AMRAP
9 HSPU
9 front squat
9 box jump

Turkey Challenge
100 sit ups any style
50 v sit ups alternate

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Hang Clean 95/65
5 Thruster 95/65
5 Calorie Bike

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

Turkey Day Challenge
Day 2 of 25
100 sit ups any style
50 pike curls on rower