pat.burke

12/3/18

Kirsten at the Turkey Challenge. Photo by Sam Conley

Workout of the Day

Strength:
Back Squat, perform a set every 3:00 on the clock.
1×5@75% 1×5@80%, 1xMax Effort set@85%
*Percentages are based on a “Training Max” AKA 90% of 1RM.

WOD: “Diane”
21-15-9
Deadlift 225/155
HSPU

11/30/18

Brett at Turkey Challenge 2018 – Photo by Sam Conley

Workout of the Day

Strength:
Deadlift 5-4-3-2-1-1-1, perform a Set E2M on the clock working to a 1RM for PR.

WOD:
10 RFT:
12 Medicine Ball Cleans 20/14
6 Ring Dips
3 Bar Muscle Ups

RX+: 30/20 Med Ball Cleans.

11/29/18

Danielle at Turkey Challenge 2018 – Photo by Sam Conley

Workout of the Day

Strength:
5 Minute AMRAP Dumbbell Death March
*Heavier than last time

WOD: “Rowing Michael”
3 Rounds for Time:
1,000 Meter Row
50 Ab-Mat Sit Ups
50 GHD Hip Extensions (preferred)/ Or 50 Barbell Good Mornings 45/35

RX+: 50 GHD Sit Ups/ 50 GHD Hip Extensions
*Must do all movements on GHD for RX+

11/28/18

Ben at Turkey Challenge 2018 – Photo by Sam Conley

Workout of the Day

Strength:
12 Minutes to Establish a 1RM Thruster for PR.
*No Racks, Perform as a “Cluster” (Squat Clean+Thruster)

WOD: “Fran looks in the mirror”
21-15-9
Thrusters 95/65
Pull Ups
-Rest 5 Minutes-
9-15-21
Thrusters 95/65
Pull Ups

*Record time for Fran, and second time for reverse Fran.

11/27/18

Kristen at Turkey Challenge 2018 – Photo by Sam Conley

Workout of the Day

Strength:
Back Squat 5-4-3-2-1-1-1, Perform a set E2M on the clock working to a 1RM for PR.

WOD:
For Time:
50 Burpees
“Randy” 75 Power Snatches 75/45
50 Burpees

11/26/18

Dan at Turkey Challenge 2018 – Photo by Sam Conley

Workout of the Day

Strength:
Bench Press 5-4-3-2-1-1-1, Perform a set E2M on the clock, working to a 1RM for PR

WOD:
For Time:
100 Goblet Squats 53/35
100 American KBS 53/35
100 Single Arm KB OH Lunge 53/35 (Total reps, complete 50 reps each arm and break up however you see fit)

11/24/18

2018 Turkey Challenge. Photo by Sam Conley

Workout of the Day

WOD: Athletes Choice Fight Gone Bad
3 Rounds for Reps of:
1:00 Athletes Choice Hold
1:00 Athletes Choice Press
1:00 Athletes Choice Core
1:00 Athletes Choice Leg
1:00 Athletes Choice Cardio
1:00 Rest

Movement List
Holds: Hollow Body, Hollow Rocks, L/Tuck Sit, Free Handstand Hold (No walls) Holds are every 5 Seconds Held= 1 Rep except for Free HS Holds are 1:1.
Press: Push Up, BB Push Press, HSPU, Med Ball Push Ups
Core: GHD Sit Up, T2B, V-ups, Russian Twist.
Leg: Back Squat, Front Squat, OHS, Zercher Squat
Cardio: Star Jumps, Double Unders (No Singles Allowed today)/ Shuttle Sprint.

*Athletes Pick one movement from each category to create their own WOD. This is performed the same as Fight Gone Bad. All barbells come from floor, if the movement is weighted athlete chooses the load.