Warm-up Power Drill 5 Strokes Rest 30 Sec 8 Rounds *Keep chain tight **Keep forearms flat x5 Windmill x5 Hip Bridge (Alt Legs 20 Sec) Turkish get up Progression Metcon (Time) Row 1k x20a Turkish Get-ups (10/10) Rest 2 mins 3 roundsContinue Reading

Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...Continue Reading

Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each...Continue Reading

Turkish Get Up (5×1/1) Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsContinue Reading

Turkish Get Up (1-1-1-1) Metcon (AMRAP – Rounds and Reps) Amrap 15 15 Wallballs 15 KBSContinue Reading

Turkish Get Up (1-1-1-1-1) Metcon (Time) Cash-in 100 dubs then 25 Overhead Squats 15 Bar Over Burpees 25 Overhead SquatsContinue Reading

Turkish Get Up (2-2-2-2) Metcon (No Measure) WOD DiceContinue Reading

Turkish Get Up (2-2-2-2-2 (climb in weight)) Metcon (Time) Row 1k X40 knees to elbows X40 kb/db snatches (20/20) 2 RFTContinue Reading

Warm-up Banded hip/shoulder mobility Banded hip/shoulder Stability Turkish Get Up (2-2-2-2-2) Metcon (AMRAP – Reps) Toes 2 bar Burpees Sit-ups 3-6-9-12——- AMRAP 10Continue Reading

Weightlifting Turkish Get Up (4×2) Pull-ups (3-3-3-3-3) Metcon (Time) Thrusters x9 Dubs x30 toes to Bar x15 5RFTContinue Reading