Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility
Impact/Focus: Turkish Get-ups
There are 6 Rounds total of 2:00 work x :30 rest; during each work interval complete 2-4 Turkish Get-ups, climbing weight as desired.
6 Rounds of (2:00 work x :30 rest)
Complete 2-4 Turkish Get-ups (challenging weight)
Notes:
Either approach today’s training as Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up… or climb across sets and reps as able.
Post scores to comments as best weight and total volume completed.
“Double Dare”
For time
Row 40kcal
40 x Reverse Burpees
40 x Slamball
40 x Floorwipers
40 x Russian KB Swings (32/24kg)
40 x Tuck-up Roller Boards
Row 20kcal
20 x Reverse Burpees
20 x Slamball
20 x Floorwipers
20 x Russian KB Swings (32/24kg)
20 x Tuck-up Roller Boards
Bear Crawl 100ft to finish
Post scores to comments.
Rowed 3k instead of TGUs
Double Dare: 19:38
Suitcase deadlifts instead of slam balls
Finished 200k meter rowing challenge today – woo hoo!!
Impact/Focus: Turkish Get-ups
25, 30, 30, 30, 30, 35lbs (all 4 reps aside from last set is 2 rep)
“Double Dare”
20:18
Notes:
My Turkish get ups are very shaky and unstable. I can definitely pick up the 35 but I’m much much slower. Tentative about trying 40 but it’s definitely a want in the near future. Need to work on more stability for sure. As for the “Double Dare” ???? yessyesyesyessssss might be one of my new favorites!!