Workout

11/21/18

2018 Turkey Challenge. Photo by Sam Conley

Workout of the Day

Strength: 1 Power Clean OTMx12- Work to a 1RM

WOD: Half Jackiex3
3RFT
500 Meter Row
25 Thrusters 45/35
15 Pull Ups

RX+: Thrusters 75/55/7 BMU

Booty/Hamstring Accessory: Tempo RDL 4×8@50% of 1RM Deadlift
*3 seconds down, fast up.

11/20/18

2018 Turkey Challenge. Photo by Sam Conley

Workout of the Day

Strength: Bring Sally Up Back Squat Edition.
RX+: 135/95
RX 95/65
L2 75/55
L1 45/35
*This is from the floor
*Record as either completed or the time of the first barbell drop and weight used

WOD: 5 Rounds for Calories
1:00 Airdyne Sprint
3:00 Rest
*GO AS HARD AS POSSIBLE EVERY ROUND!

Cooldown: :90 seconds of couch stretch and pigeon pose per leg

11/19/18

Turkey Challenge 2018!

Workout of the Day:

Strength:
50 HRPU
50 Dumbbell Z-Press
50 Single arm Dumbbell Push Press each arm.
*10 Minute Cap.
*Use lighter Dumbbells that allow for large sets. Goal is to get a good pump/burn

WOD: 4 RFT
20 Wallballs
20 Step ups with KB held Goblet Style 53/35 (Total Steps)
20 Burpees
200 Meter Sprint

11/16/18

Turkey Challenge Judges are Ready!

Reminder, our final class for this weekend is today at NOON. The gym will be closed Friday evening, Saturday, and Sunday for the Turkey Challenge. Normal classes resume Monday morning. Thanks!

Workout of the Day

Blasting Gunz Bro Session
3 Rounds for Reps, Not For Time
1.) Alternating Dumbbell Hammer Curl to Failure- 30/20
*Rest as needed
2.) Barbell Curl to Failure- 45/35
*Rest as needed
3.) Bench Dips to Failure
*Rest as needed
4.) Pendlay Row to failure 95/65
*Rest as needed
5.) Band Tricep Press Down to Failure
*Rest as needed

11/15/18

UC Health Commercial at the Hangar

Workout of the Day

Russian KB Snatch Test
5 minute AMRAP: KB Snatch
*Switch Hands every 5 reps.
*Goal is to not set the KB down for whole 5 minutes, this is hard and takes grit! Cowboy up andpush yourselves, lets see what we are made of today.

RX+ 53/35
RX 35/26
L2 26/16

Strength/Skill: Random Tests
On a 2 Minute Clock Find a Max for each Test.
a.) Tuck Sit- 1x Max Effort with Turkey Challenge Standards
b.) Standing Broad Jump- Establish a 1RM in 8 Attempts or less.
c.) Handstand Hold- 1x Max Effort (Kick Up is RX, Wall Walk is Scaled)
d.) Weighted Plank- 1x Max Effort Hold in Push Up Plank 45/25

11/14/18

Functional Fitness

Workout of the Day

Strength: Turkey Challenge Floater
Bench Press 1x Max Effort Unbroken Set for Reps

RX+ 185/125
RX 155/95
L2 135/75
L1 95/ 55

WOD: Turkey Challenge Test “Rope Burn”
15 Double Unders with a Beaded Rope
1 Rope Climb

RX+ 18 Double Unders/ Legless Rope Climb
RX 15 Double Unders/ Rope Climb
L2 30 Speed Steps/ 2 Rope Pulls
L1 30 Single Unders/ 10 Ring Rows

*All Jump Rope is done with a Beaded Rope

Accessory:
a.) Shoulder Press- 1x Max Effort Set@65/45
b.) Snatch Grip Behind the Neck Press- 1xMax Effort Set@65/45
c.) Alternating Shoulder Press and Behind the Neck Press- 1x Max Effort Set@65/45

11/13/18

Ellen Working out with Brooke Ence This past Weekend

Workout of the Day

Turkey Challenge Barbell Complex
For Time:
10 Deadlifts 95/65
9 Cleans
8 Snatches
27 Toes to Bar

8 Deadlifts 115/75
7 Cleans
6 Snatches
21 Pull Ups

6 Deadlifts 135/95
5 Cleans
4 Snatches
15 C2B Pull Ups

4 Deadlifts 155/95
3 Cleans
2 Snatches
9 Bar Muscle Ups

*15 Minute Cap

11/12/18

Army Staff Sgt. Jack M. Martin III

Workout of the Day:

Veterans Day WOD: “Jack”
20 Minute AMRAP
10 Push Press 115#/75#
10 Kettlebell Swings 53#/35#
10 Box Jumps 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Booty/Hamstring Accessory:
Bulgarian Split Squat 4×8 (Each Leg) E2M
*Heavier or more challenging variation than last time.