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Competitive Fitness 11.26.14

25
Nov

Competitive Fitness 11.26.14

Thanksgiving Week Schedule:

Wednesday – Normal classes
Thursday – Closed
Friday – 10am,11am
Saturday – Normal classes

Also please save the date. December 20th we will be having our Christmas Party. More info to come.

Prep Work
50′ Inch worm push up
2X10 Drinking Birds
2X10 Leg pumps
2X10 Heavy power swings

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 55% 185
    *Set 2 – 6 reps @ 65% 195
    *Set 3 – 4 reps @ 75% 235
    *Set 4 – 2 reps @ 85% 245
    *Set 5 – 1 rep @ 90% 250
    *Set 6 – 1 rep @ 95% 255
    *Set 7 – 1 rep @ 101% 260
    *Set 8 – 1 rep @ 101-105% 265

    B.
    “12 Days of Thankfulness”
    1 250 Meter Row
    2 red band bar Muscle-Ups
    3 Dumbbell Thrusters (25 lbs)
    4 Burpee Box Jumps (20″)
    5 Handstand Push-Ups
    6 Chest-to-Bar Pull-Ups
    7 Kettlebell Swings (24 kg)
    8 Single-Arm DB or KB Snatches (4 each arm)25lb should have done 45s
    9 Toes to Bar
    10 Walking Lunges with Dumbbells (25 lbs)
    Had to go because i still had to go do turkey day shopping. Plus i started the workout at 440 and stopped at 535 when i left thats a long wod i should have moved faster. I noticed i wasnt taking too long of breaks more like at most 3 to 4 big breaths.

    11 Ring Dips
    12 Man-Makers (55/35 lb DBs)

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