141120 Thursday – #TBT & the Turkey Trot
#TBT to our 2012 Turkey Trot
Join us for our 7th Annual “Turkey Trot.” We will be running our own version around Hidden Lakes Park with a few fun activities along the way.
What to wear: Running / trail shoes and lots of layers (it’s chilly in the early morning)
Who can come: Bring all your friends and family! Socialized dogs are welcome.
Refreshments will be available afterwards so please hang out and chat if you don’t have a huge meal to go prepare for!
RSVP on Facebook HERE or just show up.
Mobility: None, but try this one before class.
Skill Practice Warm Up: None (more time to cover movements for today’s workout)!
Workout: “The Shed” – For time.
3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)
30 overhead squat (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs)
600m run (run the 400m loop, then the 200m loop)
30′ right arm, 30′ left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)
16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)
30 box jump (Advanced*: 24”, Intermediate: 20”, Novice: 12”)
60 kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lb kb or 15lb dumbbell)
Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option – 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.
Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kb swings, 60 is no joke! Break them up into smaller sets and be sure to keep that chest up!
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: 2013 – 08 – 02