11.26.15 Training Sessions (1), Turkey Day Workout

 

TURKEY DAY WORKOUT:
10-minute Dynamic Warm-up 
Then:
In teams of two complete the following stations:
6:00 minutes of work + 2:00 rest
Station #1: Burpee/Yoke Hops (5:5). Set the Yoke to chest height. 
Station #2: Prowler (60m:60m). Males @ 2×25# plates, Females @ 2×10# plates.
Station #3: 10x Whip Smash + 10m Rope Pulls/Sprint (1:1)
Station #4: P1 20x Alternating Sledgehammer Hits, P2 5x Zercher Sandbag Squats @ 80/60 during “rest.”
2 rounds
Then:
Go stuff your faces, you earned it! Happy Thanksgiving everyone. 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Burpee/Yoke Hops. There are several ways to do it. Here one.

Burpee/Yoke Hops. There are several ways to do it. Here’s one. I think there’s a video on my FB page. 

Or you can just jump over the damn thing.

Or you can just jump over the damn thing.

Tammi on the Sledge. Make firm contact to ensure a good rebound and catch.

Tammi on the Sledge. Make firm contact to ensure a good rebound and catch.

Zercher Sandbag Squats during the "rest."

Zercher Sandbag Squats during the “rest.”

Ten quick whips are enough to spike the heart rate and pre-fatigue you for the forthcoming sled pulls.

Ten quick whips are enough to spike the heart rate and pre-fatigue you for the forthcoming sled pulls.

Pain.

Pain.

Love.

Love.

Accountability.

Accountability.

Muscle.

Muscle.

Contemplation.

Contemplation.

Community.

Community.