What are you doing December 7th? If you answered with “Doing the Inner Gym Competetion” then you are correct. You still have plenty of time to get a partner and get ready for the fun. There are RX and Scaled versions of the workouts and different age divisions.

Warm Up:
3 Rounds:
1 Min Run(200m)-Bike-Row
10 Jumping Air Squats
6 Good Mornings
4 Strict Pull Ups Or Ring Rows
2 Turkish Get-up Right Arm
2 Turkish Get-up Left Arm

Workout:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Up Or Other Progression
Shoulder Press (AKA Strict Press) 65/45 INT-55/35 BEG-45/25
Box Jump 24/20
–Coaches Notes–
The workout today can give a few chances to try out some movements you might be working for. With a “Strict” Pull Up being written try to pull up progression that is challenging for you. Even if you go through the Strict with a band, use a light band . Progression choice will be KEY and you can always switch from round to round, start with the harder one and then finish with your normal progression. For the press, choose a weight you can do at least 7 reps with when fresh, if that isn’t the weight that is listed use whatever that would be for you. Time wise for this workout, lets aim for staying under 20 minutes.

**not optional Accessory Work**
Option 1:
For quality: 15 Wall Walks
Option 2:
Plank Hold Accumulate 1-2 mins
Option 3- 5 Sled pushes as heavy as possible

Warm Up:
5 Rounds:
10m High Knees
10m Butt Kicks
6 Lunges
6 Lateral Lunges (3 per side)
50m Run (increase acceleration each time)
30 secs of rest

Workout:
Each For Time:
3x 800m Run
Rest as needed between efforts.
4x500M Row
Rest 1:1 between rounds
4X20 cals on the bikes, rest 1:1 between rounds. If
**if you are exceptionally good on the bike up it to 4X30
*** go in any order, if you would like to throw the ski erg in as a substitution for running you can do that, or you can add 4×500 onto you workout. Two people can use the ski erg at one time is you go, i go pattern.

–Coaches Notes:–
Yay for cardio Monday!! All three of these effort should be fast, with the rest as needed between you should find yourself resting close to a 1:1 ratio so that you wont get cold but still having enough time to rest. Push to get back from the runs around 3 to 4 minutes each set. Another goal you could give yourself is to either go faster each round or try to keep your time as consistent as you can keep them.

Optional Accessory Work:
Option1-
Farmers Carry 3x50m
Use the heaviest weight you can for each set, it is only 50m. It should be heavy enough to make it a slow 50m carry, if you feel like you could run with it then it is too light.
Rest as needed between sets.
Option2-
DB Tricep Extensions 5×5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Sunday Funday

Teams of 2 on a running clock. 8 minutes of work 4 minutes of rest
Teams will have to start at different spots.

Wod 1- 8 Minute Amrap- Split however you want
10 Bike Cals
10 Burpees

4 minutes rest

Wod 2- 8 Minute amrap
20 Push ups
20 Sit ups
4 rope climbs or 8 rope pulls

4 minutes rest

Wod 3- 8 minutes Amrap
12 Clean and jerks 135/95
12 Slam balls 50/30

There will be 3 areas set up. we will divide teams up evenly among the 3 workouts. One bar per team. Pick a partner that uses the same weights as you.

That Turkey Sandwich 5k is coming up real fast, get in and get those practice runs done!!

8am Endurance: Run or Row 5k
(Do the run if you are planning on running Thanksgiving morning)

9am Mobility

10am Workout:
SOLO VERSION
21 Dumbbell Push Press, 50/35
21/15 Bike Calories
15 Dumbbell Push Press, 50/35
15/11 Bike Calories
9 Dumbbell Push Press, 50/35
9/6 Bike Calories
— Rest 5 mins —
15 Strict Ring Dips INT-Kipping/Banded Dips BEG-Bench Dips
15/10 Bike Calories
12 Strict Ring Dips
12/8 Bike Calories
9 Strict Ring Dips
9/6 Bike Calories
— Rest 5 mins —
12 Chest-to-bar Pull-ups or Any other Pull Up Progression
12/8 Bike Calories
10 Chest-to-bar Pull-ups
10/7 Bike Calories
8 Chest-to-bar Pull-ups
8/6 Bike Calories

IF YOU WANT TO DO THIS WITH A PARTNER YOU WILL DOUBLE ALL OF THE REPS. THE MOVEMTNS AND SET UP WON’T CHANGE.
–Coaches Notes:–
If we have to we can adjust it SOME of the groups going through on the rower but WE WILL FILL THE BIKES FIRST.
Here are the breakdowns for the times you should aim for
All sections as RX times:
6:00 or less for the dumbbell push press / bike.
5:15 or less for the strict ring dip / bike.
3:40 or less for the chest-to-bar pull-up / bike.
When Adding Progressions time / rounds:
(consider scaling if this seems unrealistic)
8:45 or less for the dumbbell push press / bike.
7:30 or less for the strict ring dip / bike.
5:15 or less for the chest-to-bar pull-up / bike.

DON’T FORGET IT IS A NORMAL AFTERNOON SCHEDULE TONIGHT SINCE THE OPEN IS OVER, CLASSES GOING BACK TO 4-5-6PM

Warm Up:
5 mins Run(800m)-Bike-Row
THEN
3 Rounds:
5 Frog Squats
7 Deadlifts Empty Barbell
7 Bent Over Rows Empty Barbell
5 Overhead Squats Empty Barbell
5 Push-Ups
1 Turkish get-up Right arm
1 Turkish get-up Left arm
+Turkish get up video below


Workout:
35 Deadlifts, 225/175 INT-205/155 BEG-185/135
35 Bar Facing Burpees
35m Dumbbell Lunge 50/35
35 Ring Dips or Bench Dips
–Coaches Notes:–
Take a second and really breakdown this workout movement wise. We have a little piece for everyone, there’s some moderate barbell work, little cardio break with burpees, and that little gymnastic finisher. So what that means is when you get to that section you like more you’ll have some time to keep moving and rest almost at the same time. If you aren’t very fond of one of the other sections break it up smart! 35 can be done alot of different ways, 5s-7s-Halves-2×10 small set of 5 then the last 10-all 35. Just depends on the movement for you. The workout should be taking less than 15 minutes for everyone so plan it right.

**Optional Accessory Work:**
Option 1:
Russian Twist 3×12
Use the heaviest weight you can for each set, you can use a slamball, a plate, a DB,or KB.
Rest as needed between sets.

Option2:
Barbell Bent Over Row 5×8
Use the heaviest weight you can for each set.
Rest as needed between sets.