This Saturday (11/14) we will be conducting a Competitor workout in preparation for the upcoming Turkey Challenge from 4-6pm. This will be an opportunity to address weakness, get some extra coaching and push each other outside of our comfort zones. If you can make it awesome, if not that is understandable.
Weightlifting Every minute on the minute x 3 minutes Clean & Jerk x 3 reps – Rest 2 minutes – Every minute on the minute x 3 minutes Clean & Jerk x 2 reps – Rest 2 minutes – Every minute on the minute x 3 minutes Clean & Jerk x 1 rep Metcon For […]
Skill Work 3 rounds NFT of: Handstand walk 30 feet 5 muscle-ups 10 Alternating Pistols Weightlifting Every 3 minutes, for 24 minutes (8 sets): Clean & Jerk *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – 1 rep @ 75% *Set 4 – 1 rep @ 80% […]
Auxiliary Day 3 rounds of: Walking Goblet lunge x 12 steps Landmine rotations x 6 ea. side Single leg Hip bridge x 5 ea. Leg 3 rounds of: Jump Rope x 60 seconds Bird-dog x 5 ea. side Push-up rotation x 5 ea. side Metcon 7 minute AMRAP of: Sprint gym down & back x […]
Active recovery day The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon […]