Mondays workout is below but here is a preview of the weekMonday — “Senna”Focus: Technical barbell + unilateral stability + stamina under fatigue.-Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Tuesday — “Verstappen”Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.-3 rounds for time: Wall balls, clean...Read More
$15 Dollar Drop in Fee on Sunday for non members. Stop in and have some fun with the Train Harder Family. Teams of 216 Minute AMRAP:400m Run (together)30 Partner Wall Balls (20/14)20 Toes to Bar Split how you want10 Power Cleans 205/135Workout 212 minute amrapsplit as needed50 DB snathces40 single db box step over30 shoulder...Read More
8amA little Hyrox type workoutTEAMS OF 345 Minute Cap**starts with a 400m all together and 400m all together between movements 1️⃣ Station 1 – 1,000m SkiErg **RUN 4002️⃣ Station 2 – 12 Sled Push (each partner will go down and back twice) ***RUN 4003️⃣ Station 3 – 6 sled pull, 2 each, we’ll give it a...Read More
Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30/:30 Couch Stretch:15/:15 Quadruped Spinal CARS:30 Glute Bridge Iso HoldGeneral Movement Prep2 Sets: For Quality8 Alternating Box Step-Ups + 4 Box Jumps8/8 Single-Leg Barbell Romanian Deadlift10 Dead-Bugs10 Bird-DogsSpecific Deadlift Prep and Build5 Deadlifts with Barbell off the floor3 Deadlifts @ 50-55%3 Deadlifts @ 60%Then put starting loads on the...Read More
General Warm-Up:2:00 Cardio Choice2 Sets10 Scapular Pull-Ups5/5 Single Arm Ring Rows12 Deep Lunge Mountain Climbers10 Down Dog Toe Touches8/8 Quadruped Thoracic Rotations 2 Sets: For Quality8 Bradform Press with Lockout4 No Jump Burpees4 Jump Pull-Ups with Controlled eccentricSpecific Warm-Up:5 Push Press @ 40-50%5 Push Press @ 50-55%3 Push Press @ 55-60% Then load to a...Read More
General Warm-Up2 Sets, For Quality200m Run:30 Jump Rope (Running Singles, Singles, Double Unders)10m A Skips10m B-Skips2x (10m/10m) Lateral ShuffleRow Skill Work2 Sets-30sec Arms Only Rowing-30sec Body and Arms Only Rowing-30sec Legs and Body Only (straight arms)-:30sec Low Stroke Rate-15sec High Stroke Rate:30sec @ Goal Pace“Brain Stew”4 Rounds for Time500m Row50 Double Unders800m RunScore: TimeTime Cap:...Read More
General Warm-Up3 Sets: For Quality1:00 Cardio Choice8 Medball Deadlifts + 8 Medball Front Squats10 Medball Straight Leg Sit-Ups10 Deep Squat Thoracic RotationsSpecific Warm-Up:5 Back Squats @ 50-55%5 Back Squats@ 55-60%3 Back Squats @ 60-65%Then Load to Working Weights on the BarStrength Back SquatTake 15:00 minutesEstablish a 3RM Back SquatYou can go over a little bit...Read More
Mondays workout is below the weekly preview. PRVN named the workouts after Green Day songs this week. Monday – October 6thWeightlifting: Build to 1RM Power CleanConditioning: “American Idiot” – Interval EMOM w/ bike, barbell cycling, and swingsTuesday – October 7thStrength: Build to 3RM Back SquatConditioning: “Basket Case” – Wall Ball density with Toes-to-Bar limiterWednesday –...Read More
Workout 114 MinutesTeam of 2-10 Sandbag Cleans (150/100#)PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs) 24 Toes-to-Bar split how you wantPARTNER 2 100 Ft farmer carry20 Burpees over your sandbag split how you wantWorkout 2 14 Minutes One Partner COMPLETES A FULL ROUND*at the end of the round BOTH PARTNERS do 12 synchro DB...Read More
8am35 Minutes Armap split how you want3 Sandbag carries, front of building, 1 carry is out and back about 200 feet40 Cal ski40 Cal bike12 Sled pushes\2 Sets1:00 Row or Ski10 Deep Lunge Mountain Climbers10 Hollow Rocks + 10 Alternating V-Ups20 Glute Bridges5 No Jump Burpees 9amConditioning:800m Run60 Wall Balls600m Ski Erg 600m Run60 burpee...Read More
