TBT!
MBS Turkey Challenge 2014
Cameron Sawano, Coach Trent Saldivar, Coach Matt Randel, Coach Kyle
Freedom WOD Classes
Warm Up: 12 Mins
2 Min Double Under Practice
20 Baned Pull Aparts
10 Cuban Rotations
10 Push press
Then
2 mins /side Roll out Shoulders and T-spine
Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 15 mins
15 Min EMOM
Min 1: 10 Dips
Min 2: 15 Push Press 75/55
Min 3: 50 Double Unders / 75 Singles
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 minutes
Chest Day
Cable Chest Fly “Slow”
3 sets x 15-20 Reps
Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
4 Set x 12 Reps
Dips + Negative
4 Sets to Failure
Giant Set
3 x 20 / 20/ Failure
20 reps Incline DB Crush Press
20 reps Incline Partial Fly (bottom)
Max Effort Push Ups
Cable Crush Press to 5 Count Negative Fly
3 x 20 Reps
MomFit:
Warm Up 3-4 mins
500 M Row
Strength: 10 Mins
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
Walking Lunges full length of the gym down and back (east-west)
*90 seconds rest between sets
Metcon: 15 Mins
5 Rounds of 2:30 AMRAP
12 Goblet Squats or Air Squats
8 Burpees Box Jump or Step Up
Then Max Cal Row or Bike til 2:30
:30 Rest
