workout of the day
10.17.2021 Swim WOD
Meet at 6545 Flying Cloud Drive in Eden Prairie
9:15am we start with our dryland warm up
18:00 AMRAP
Turkish sit ups x 6 each side
goblet squats x 5
devil's press x 4 each side
reverse lunges x 3 each side
20 second bent knee hollow hold
100yd swim
12.28.2020
"Turkish Challenge"
Turkish sit up weight: 35/25
Tall kneeling and Russian twist weight: 53/35
For Time
10 Single Arm Turkish Sit Up R
10 Single Arm Turkish Sit Up L
10 Single Arm DB Rack Tall Kneeling to Standing R
10 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists- 10 each side
8 Single Arm Turkish Sit Up R
8 Single Arm Turkish Sit Up L
8 Single Arm DB Rack Tall Kneeling to Standing R
8 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
6 Single Arm Turkish Sit Up R
6 Single Arm Turkish Sit Up L
6 Single Arm DB Rack Tall Kneeling to Standing R
6 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
4 Single Arm Turkish Sit Up R
4 Single Arm Turkish Sit Up L
4 Single Arm DB Rack Tall Kneeling to Standing R
4 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
2 Single Arm Turkish Sit Up R
2 Single Arm Turkish Sit Up L
2 Single Arm DB Rack Tall Kneeling to Standing R
2 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
Warm up
2-3 rounds through
10 banded lateral walk /side
10 monster walk forward/backward
:45sec plank
10 KB tempo goblet squat 32X1(warm-up weight)
10 glute bridge with 2sec pause.
Burgener Warm Up with PVC or stick
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
Strength
8 sets every 90 seconds- Oly lifting
1 clean pull
1 segmented power clean- pause at the knee and mid-thigh
1 hang power clean
start at 45-50% 1 RM power clean
Strength at Home
3 sets
A. DB rack kickstand squat 31X0 6-8/leg https://youtu.be/xXYVPaCRhMg
B. Suitcase curtsy squat 3030 x 5/leg
C. Prone scapular retractions x 40 seconds https://youtu.be/kbdjnPwCCD0
WOD
"Turkish Challenge"
Turkish sit up weight: 35/25
Tall kneeling and Russian twist weight: 53/35
For Time
10 Single Arm Turkish Sit Up R
10 Single Arm Turkish Sit Up L
10 Single Arm DB Rack Tall Kneeling to Standing R
10 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists- 10 each side
8 Single Arm Turkish Sit Up R
8 Single Arm Turkish Sit Up L
8 Single Arm DB Rack Tall Kneeling to Standing R
8 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
6 Single Arm Turkish Sit Up R
6 Single Arm Turkish Sit Up L
6 Single Arm DB Rack Tall Kneeling to Standing R
6 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
4 Single Arm Turkish Sit Up R
4 Single Arm Turkish Sit Up L
4 Single Arm DB Rack Tall Kneeling to Standing R
4 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
2 Single Arm Turkish Sit Up R
2 Single Arm Turkish Sit Up L
2 Single Arm DB Rack Tall Kneeling to Standing R
2 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
Cool Down
1:00/side supine twist
2:00 saddle pose
1:00 Jefferson curls