Blog

7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

12 minute EMOM

odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat

even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

run 200 m
walking alternate lunges - down
walking high kicks - back
run 200 m
frog jumps - down
burpee broad jumps - back
run 200 m
5 static air squats (hold at bottom for 3sec)
5 jump squats
5 inch worms

Coach led progression & skill training

Diane
21-15-9
21 Deadlift, 21 Hspu
15 Deadlift, 15 Hspu
9 Deadlift, 9 Hspu
[225/155, 185/135, 165/105, 135/85]Immediately go into...

15-9-6

15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]

Turkey Challenge
Day 17 of 25
4min -2rds jump 1min, sit ups 1 min

On Own pre-warm up - get loose with mobility then ROW 500/400m then 2rds 10 pvc pass thru, 10 oh squat

2 person teams - A1 sprints through movements while a2 rests then switch...

12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees

5 min transition

12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12

Turkey Challenge
day 16 of 25
partners
a1 wall ball shot sit ups
a2 low plank hold (keep belly button in)

3rds
(at the top of 3 minutes )
Row 250/200m
5 inch worm
10 push ups
15 air squat

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Turkey Challenge
day 15 of 25
25 side plank push ups (right side)
25 side plank push ups (left side)
50 pvc v-sit ups alternate legs