Blog

Group on RED LINE - coach led static and dynamic stretches

2 person partners
split evenly

RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike

RD 2 - 30

30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike

Turkey Challenge
Day 23 of 25
100 weighted situps

On own mobility for 5 min
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu

50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record

21-15-9
Thrusters (95#/65#)
Pullups

Turkey Challenge
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes

get mobile using pvc
2 rds:
5 cal bike
10 air squat
5 squat jump
5 inch worm

Set up your bars for the wod.
Practice all movements and increase load to wod weight

3 rds:

21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press

135/95, 115/75, 95/65, 75/45

Turkey Challenge
day 21 of 25
100 jump rope - 10 burpees
90 jump rope - 9 burpees
80 jump rope - 8 burpees
70 jump rope - 7 burpees
60 jump rope - 6 burpees
50 jump jump - 5 burpees

red line:
everyone hold plank while one athlete at a time performs...
rd 1 10 hrpu
rd 2 10 high plank thrusts
rd 3 10 squat jumps
after everyone goes then than stand for...
windmills

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Turkey Challenge
day 19 of 25
you can pass today's challenge bc we completed enough in the wod..
However, if you dare... do 100 hanging high knees