Blog

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

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