Here is the heat schedule for all of our athletes competing at Turkey Challenge
Team: Cass-Annie-Zack-Kmart
Saturday
9:20 a.m – Court
2:09 p.m – Field
Sunday
10:40 a.m – Field
1:15 p.m – Court
Individual Womens 40+ – Andi
Saturday
8:00 a.m – Field
11:00 a.m – Court
Sunday
8:00 a.m – Court
11:15 a.m – Field
Individual Men Open – Nathan
Saturday
10:02 a.m – Field
12:02 p.m – Court
Sunday
9:30 a.m – Court
1:15 p.m – Field
Freedom WOD Classes
Warm Up: 12 Mins
4 Round Tabata Air Squats :20/:10
1:30 / Side LAX Glutes
1:30 / Side Couch Stretch
20 Alt Lunges
2:00 DU
Strength: 15 Mins
Back Squat
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep
*Start at 50% of your 1RM and add weight every round or two. Finish around 88-95%
Metcon: 11 Mins
11 Min AMRAP:
50′ Left Arm KB/DB Suit Case Lunges 50/35
40 DU / 80 Singles
10 T2B or 25 Sit ups
50′ Right Arm KB/DB Suit Case Lunges 50/35
40 DU / 80 Singles
10 T2B or 25 Sit ups
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
