2 Rounds:
10 Jumping Air Squats
3 Turkish get-up Right Arm
3 Turkish get-up Light Arm

Strength
Bench Press 5 sets of 5 at around 80 percent
In between sets of bench do 1 set til failure of alternating DB curls. Pick a weight where you can get between 12 to 20 per arm, per round

Workout:
5 Rounds
40 Double Unders or 60 Singles
15 Hand Release Push-Ups (VIDEO POSTED BELOW)
10m Handstand Walk-Progression listed below
Rest 2 mins Between Each Round.
–Coaches Notes–
Each Round should be a sprint, so this means if you are trying to get as many doubles as you can give yourself about 3 missed sets attempts before switching. The Hand Release Push-Ups should almost be a rest section, even if you are pushing from hands and knees keep the proper position mentioned in the video below. The Handstand walk ends up being around 33ft so those who are comfortable on you hands try to keep the length unbroken. You can sub this movement for a 10mBear Crawl or 4 Wall Walks. Again picking the proper progressions to keep EACH ROUND UNDER 2:30 Minutes.

**Optional Accessory Work**
Option 1:
3x400m Run
Rest 3 Minutes Between Efforts
Option 2:
3x500m Row
Rest 3 Minutes Between Efforts

IT’S ALMOST TIME FOR THAT IN HOUSE COMPETETION
WE HOPE YOU AND YOUR PARTNER ARE READY!!

Warm Up:
4 Min Run(800m)-Bike-Row
THEN
2 Rounds:
25m of High Knees
10 Leg Swings Each Leg
25m of Butt Kicks
10 Squat Therapy Reps
8 Good Mornings
4 Broad Jumps

Workout:
20 Back Squats 225/155 INT-205/135 BEG-185/105(VIDEO POSTED BELOW)
2 Mile Run INT-1 Mile BEG-800m
20 Back Squats 225/155 INT-205/135 BEG-185/105
–Coaches Notes–
Yes, that’s a 2 mile run in the workout and yes you can scale it, IF YOU HAVE TO. Looking at workouts with something pretty daunting like that shouldn’t do anything but get you motivated to push yourself. If you know running is not a strong suit for you then use those back squats to save some time. The back squats will come from the rack so you can break them up however you need to. The second set after the run will obviously feel a little different than the first so again take that into consideration when you start that set. You want to set up this workout that it should take about 20 to 25 minutes to complete.

**Optional Accessory Work**
Option 1:
Heavy Farmers Carry 3x50m
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Hollow Rocks (SECOND VIDEO POSTED BELOW)
Accumulate 30-60 reps.

Warm Up:
2 rounds not for time of:
50 Double Unders or Singles
10 Empty Bar Good Mornings
1x Burgener Warm-Up with Empty Bar (VIDEO POSTED BELOW)

Workout: *if you need that dose of cardio after this, another workout is listed at the bottom
30 Min EMOM
1 Power Snatch
–Coaches Notes–
We recently went through this set up but with a different version of the snatch. Since these reps will be from the ground every minutes the weight you used should be higher this time. Still working anywhere from 60% to 80% depending purely on how comfortable you are with the movement. They are all POWER snatches so you are NOT going through the Overhead Squat on this snatch. If you are working on your technique stay n the lighter side so you can really control and drill each section of the lift. If you are comfortable with the Power Snatch challenge yourself with maybe catching it close to parallel or just work at a weight more toward that 80%.

14 Minutes alternating emom
even minutes 30 second bike sprint
odd minutes 30 second rower sprint
You will have 30 seconds to transition from machine to machine and try to get your breathing under control a little

**Optional Accessory Work**
Option 1:
Shoulder Press 3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Option 2:
Stiff Legged Deadlift 3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

****REMEMBER ****
Saturday is our Inner-Gym Competetion AND
Gym-iversary Celebration at Escape Brewing at 7pm
There is more information on the Facebook Pages

Warm Up:
2 Rounds:
2 mins Run(400m)-Bike-Row
10 Empty Bar Good Mornings
1x Burgener warm-up

Strength:
Front Squat 2-3-5-10-2-3-5-10
Use the same weight for each set.
Rest as needed between sets.
–Coaches Notes:–
If you are comfortable and mobility permitting with the volume of these rep sets use the same weight for all of the sets and aim to use from 60%to 80% of your 1 rep max Front Squat. Keep in mind that you shouldn’t have to change the weight at any point, so base the weight choice off the sets of 10 reps.

Workout:
15 Min AMRAP
15 Push Jerks 115/85 INT-95/65 BEG-75/45
30 Air Squats
60 Double Unders or Singles
–Coaches Notes:–
The volume of all 3 of these movements is going to add up real fast. When warming up decide how you will split those overhead presses and pick a weight that is comfortable for at least half or more of the reps. Keeping in mind that it is a PUSH JERK so you should be dropping underneath the bar for the second dip. It will save your arms by using that leg drive and catch. That air squat section should be done unbroken and can be used for a time to catch your breath and steadily go through those 30 reps.

**Optional Accessory Work**
Option 1:
Floor Press (Video Posted Below)
5×5
You can use a barbell or DBs, whatever you are comfortable with. This should be on the heavier ide for those 5 reps.
Rest between sets.
Option 2:
Barbell Hip Bridges
4×12
Rest between sets

Time to work off that Turkey

Partner Wod Chipper, can be done in any order but you must finish one movement before you move to another. choose your game plan wisely for what order you are doing this in.. try to alternate a pushing movement with a pulling movement
40 Minute cap
100 rower cal
100 bike cals
1000m ski erg (this will be tricky because there is only 1, but if its open, jump on it)
1000 M run together (run to where the cable company vans are parked, two buildings before the post office)
100 Slam ball over your shoulder 50/30
100 squats with your slam ball 50/30
100 dumbbell snatches 50/30 Rx plus is 70
100 single arm dumbbell hang clean and jerk
100 doubles or 300 singles
100 Ring rows (everyone does ring rows, no pull ups today)
100 burpees