Turkey week!

This week we focused a lot on core and work capacity not putting as much emphasis on the legs. I introduced a few new progressive exercises including overhead lunges, which strengthens the core and helps stabilize the shoulders. We also did a mini work capacity set that worked the shoulders, challenged the core while also being very metabolic. Happy Turkey day!!

Day 1

w.u.

kettlebell complex 8 kg women and 12 kg for men

1 min each

1 arm swing

figure 8

1 arm swing rt hand

1 arm clean and press left hand

slasher to halo left

lunge fwd to back left leg

1 arm clean and press rt hand

slasher to halo rt

lunge fwd to back rt leg

4 rounds

10x OH walking lunge dbell

10x bounds

10x situps

4 rounds

6x push press

6x jingle jangles

straddle

4 rounds

6x squat and clean

6x ea lateral box

quad stretch

4 rounds

30 work/30 hold/15 rest

jump touch jump

Jane fonda 45 sec

Day 2

w. u

10 to 1 goblet, push-ups, sit-ups

2 rounds

1 min box jump

1 min sbag burpee

1 min square drill

1 min climb wall

1 min rest

5 rounds for time

3 x Atomic manmaker

10x squat jumps

30x step-ups

3x ea sbag clean

3 rounds

10x back extension

10x keg lift

20x ea HS hell

20 x heals to sky