Monthly Archives: November 2016

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

Jog 400m
from one side to the other...
walking high kicks
broad jumps
walking alt lunge twists
burpee broad jumps
10 static air squats - hold at bottom for 2 sec
5 inch worms

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

10 minutes
10 dead lift
10 hang clean
10 push press
10 bjo

rx 135/95
sc 115/75
mrx 95/65
msc 75/45

Turkey Challenge
day 14 of 25
125 crunches

anytime left...
foam roll

Group Red Line
Coach led
Mobility, Dynamic and Static stretching

2 person Partner WOD
athletes each do total reps but can split however they choose

3 Rounds:
30 calorie ROW
30 wall ball shots 20/14, 14/10
30 K2E
After all 3 rd are complete athletes must do synchronized 30 burpees (15ea)

2 Rounds:
20 Calorie BIKE
20 HSPU (or HS Hold 2 sec ea)
20 Pull Ups
20 Ball Slams 30/20/10
After the 2 rds are complete athletes must do synchronized 30 burpees (15ea)

1 Round:
10 SDHP 95/65
10 Snatch (of G2OH)
10 OH Squat (or back sqt)
10 Rope Climb
10 Wall Walk

Turkey Challenge
Day 12 of 25
100 k2e sit ups