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

8am Endurance: 2 options
** if you can not run, we have subs for that. don’t avoid this workout if you are currently unable to run.
Option 1
Run 1 hour straight.. whatttttt?? don’t worry we can scale by time starting with 20 minutes of run/walk for beginners. 20 to easy try 30… or 40.. or 50.. you get the picture. This is meant to be a slow pace! Don’t sub out 20 minutes of fast running if you know you could do 40 minutes at a slower pace. It’s two different things.

OR OR OR OR

Famous Train Harder Triathlon v 2.0
1500M row
1 Mile Run
20 cal bike
1000m Row
800m Run
25 cal bike
500M row
400m Run
30 cal bike

9am Mobility

10am Workout:
Warm Up:
4 mins Run(800m)-Bike-Row
THEN
2 Rounds:
10 Sit-ups
10 Lunges
1x Burgener warm-up W/Empty Bar

SOLO VERSION
4 rounds for time of:
600m Run
25m Dumbbell Lunge 50/35
20 Sec L-Sit Or Bar Hang
–Coaches Notes–
This one is going to take a bit, so get yourself ready to grind it out. A goal time for this should be around 25 minutes or to keep it under 30 minutes. The first 2 sections will have those legs burning but then we get off them on that L-Sit or Bar Hang souse that time well. Once we get off those 20seconds get yourself outside to start that run again, even if it to walk the corner.

PARTNER VERSION:
4 rounds for time of:
600m Run I go You Go (Partner 1 will Hold DB while the other runs)
50m Dumbbell Lunge 50/35
20 Sec LSit Or Bar Hang (Partner 1 will Hold Squat while the other hangs)

**Optional Accessory Work**
Option 1:
Medicine Ball Clean (Video Posted Below)
1×100 at 20/14
INT-75 Reps BEG-50 Reps 14/12
Option 2:
Row Calorie:
2 Rounds
Row for 1:15 min
Rest 3 mins between rounds.
Score is the total reps performed in all of the intervals.