Workout of the Day

12/7/18

PB Jumping in on the Last Turkey Challenge Event

Workout of the Day

Strength
Wendler Deadlift
1×5@75%, 1×5@80%, 1xME@85% – All Percentages Based on 90% of 1RM

WOD
15 Minute AMRAP:
3-6-9-12-15-18…
Power Clean 115/75
Thrusters 115/75
T2B

*Athletes add 3 Reps to each consecutive round until they run out of time.

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/6/18

MBS Bingo!

Workout of the Day

WOD
“Eva”
5 RFT:
800 Run
30 KBS 32kg/24kg
30 Pull Ups

*40 Minute Cap

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/5/18

2018 Turkey Challenge – Photo by Sam Conley

Workout of the Day

Strength
OTMx12 Hang Power Snatch from the Knee- Work to a Heavy Single

WOD
Open Workout 16.3
AMRAP 7:00:
10 Power Snatches 75#/55#
3 Bar Muscle Ups

L2= 6 C2B
L1= 6 Banded or Jumping C2B

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/4/18

Mike at Turkey Challenge – Photo by Sam Conley

Workout of the Day

Strength
Wendler Bench Press
1×5@75%, 1×5@80%, 1xME@85%- All Percentages Based on 90% of 1RM.

WOD
For Time:
Run 800 Meters
10-9-8-7-6-5-4-3-2-1
Burpees onto Plate
OH Plate Walking Lunges 45/25 (Lunges are Each Leg)
Run 800 Meters

*Coach may switch to 1,000 Meter Row in the case of Snow, Ice or Cold.

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

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.