Monthly Archives: November 2016

bike 5 cal
row 10 cal
bike 10 cal
row 20 cal
Group RED LINE - dynamic and static streches

Coach led progression & skill training

Set up and build to wod weight

10 MIN
at the top of every minute add one rep each
1 clean 70% of max
1 BBJO

Turkey Challenge
Day 11 of 25
partner style
a. wall sit
while..
b. does
25 superman
and so on..
25 v situps
25 weighted sit ups 45/25
25 flutter kicks

ROW 500m @65-75% effort
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps

4 x 200m
[run 200 and your rest is the time you took to run] goal is overall time

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

Turkey Challenge
day 10 of 25
100 alternate v sit ups
100 crunches k2e

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)