Friday 10/27
Strength Day
Part 1 = Back Squats
Every 2:30
6 x 6
60-65% of 1 RM
Part 2 = Snatch
Every 90s x 10 Sets
Sets 1-5 = 1 Hang Snatch + 1 Snatch
Sets 6-10= 2 Snatches
Build based off feel
Thursday 10/26
WOD- 6 RFT
200m Run
15 KB Swings (53/36)
2 Rope Climbs
Post WOD - 5 RDS - double kb holds
:20 Farmers hold
:20 Front rack hold
:20 Overhead hold
1:00 rest
Wednesday 10/25
Next week we will be releasing the first three workouts for Turkey Tourney! Keep an eye out for posts on social media. These will be videos covering the workouts and standards. Please be sure to watch all three videos before heading down for the competition.
Day of :
Doors at 8:00am
Mandatory athlete briefing at 8:40am
First WOD starts at 9:00am sharp
Upon arrival please check your team in to receive your packets and shirts!
Body Armor- 4RNFT
10 Bird dogs ea. side
10 DB Kneeling press ea. side
15 Hollow Tucks
10 Alt DB Box step ups
WOD- 3RFT
7 Power Snatch (155/105)
14 HSPU
21 Box Jump Overs (24/20)
Tuesday 10/24
WOD- For Time
50/40 Cal Row
40 T2B
40/32 Cal Row
30 T2B
30/24 Cal Row
20 T2B
Post WOD Strength- Every 4:00 x 3 sets
10 Front Squats
Begin about 60-65% of 1RM
Monday 10/23
Shout out to everyone who came down for our annual 5k yesterday!! We had a great turn out and saw a lot who really pushed their limit to try and PR!
Strength- Every 2:00
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Push Jerk
Build to a heavy complex
WOD- 3 RFT
400m Run
30 Wallballs (20/14)
20 DB Snatch (50/35)
6 Ring MU (18 Pull ups)