Warm upAMRAP 8 Minutes10 A-Frame Toe Touches6 PVC Pipe Pass Throughs 200m Run/Row, increasing speed each time Strength For Time (goal is sub 10 minutes but we have a 12 minute time cap. Get something to write with because you will lose track of reps on this if you dont. 150 Russian KB Swings 70/53lbs*Rest...Read More

Sunday are looking pretty light for attendance compared to how many people are signed up for classSunday FundayWe did this a month ago, try to get your partner in here to see if you can beat your old time Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however...Read More

8 am endurance with a partner 16 Minutes (switch every minute) Row for calsFollowed by 16 Bike for cal (switch every minutes) Followed by 4 800 m run (2 each, you go i go)then 8 minutes row8 minutes bikeSwitching every minute9am and 10am Do 1,2, and/or 3. You DO NOT have to do all 3...Read More

3 Rounds200m Run10 Empty Bar Thrusters*Add weight each roundStrengthThruster12-9-6-3Sets must be unbroken. Rx M/F should start around 135/95lbs or heavier.Rest a couple minutes between sets AND increase weight each round *stay upright in your squat portion of the thruster. Full violent extension of the hips to drive the bar up. Launch that bar off your...Read More

Accumulate 1:00 in a Deadhang from Pull Up BarThen2 Rounds8 Burpees12 Jumping LungesThen,11 Shoulder Press9 Push Presses7 Push Jerks 5 Split JerksStrength/skill *from the rackOn a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch positionRest 1-2 minutes Start light and add weight each set*our central nervous system lift this cycle...Read More

Warm upThe past two weeks were general tests to get a baseline for your fitness for the upcoming year. Those workouts will not be repeated for a few months. The tests this week will be repeated in 7 weeks and are specific to this 7 week cycle. 30 Leg Swings (15/side, Front-to-back = 1)Then3 Rounds50...Read More

READ THIS The more you know…… Each week, for the next 7 weeks, we will have one lift-only day where the lift is a heavy, challenging back squat session where each set is followed by an explosive movement. If you’ve ever heard of the style of training known as Post Activation Potentiation, we have taken...Read More

Barbell snatch warm upSquat Snatch 2-2-2-1-1-1…*not looking for a max here, think of this as a really good shoulder warm up for the wod, but if you are feeling good let the horses out of the barn. Just getting some snatching because it wasnt a big part of last cycle. Won’t stay on this section...Read More

Sunday Funday Partners. Split how you wantWod 112 Minutes20 Slam balls over shoulder 20 Push ups20 sit upsWod 2-10 minutes 18 Deadlifts 16 Pull ups14 Burpees over your barWod 3- You lucked out last week this storm, but not this week4×600 you go i go, each person runs 2- 600sRead More

Head down to Valor Fitness Warehouse of Bryan Dairy Road to see some Train Harder friends compete at Wod WarsSaturday 8am all running-If you despise runnning you can do this on the rower8x400m on the post office road- 10 if you can keep your speed up9am and 10amDo 1, 2 or all 3 of these...Read More