Workout of the Day

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.

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