CLOSED TODAY Come out to Orange County Chopper Road House and Museum and check out the Barbell Beatdown where many of your Train Harder friends will be competing and volunteering. Grab lunch, they have great food! Open Sunday at 9am!Read More
CLOSED TOMORROW (SATURDAY) for OCC ROAD HOUSE RUMBLEBody Heat & Mobility Flow1:00 Cardio Choice:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Hanging Dead Hang or Scap Pull-Up Hold:30 Wrist & Forearm Stretch (on floor)General Prep2 Sets:4 Burpees6/6 Dumbbell Hang Muscle Snatch8 Scapular Pull-Ups + 8 Bar Kip Swings10 Push upsStrength DB bench...Read More
General Prep*we will have time at the end of class to do the stretching! 3 Sets: For Quality1:00 Cardio Choice:30 Wall Lean March10 Knee Hug + Lunge and Twist:30 Dead-Bugs:30 Bird-DogsPrimer:1x Through10/7 Calorie Echo Bike12 Sit-Ups or v-ups or weighted ab mat sit ups200m Run **No ghds this week. we will get them out next...Read More
Don’t forget we are closed Saturday for the OCC Road House RumbleGeneral Prep3 Sets:1:00 Row (:30 Easy – :20 Mod – :10 Hard)10 Goblet Cossack Squats6 Inchworm Push-Ups:30/:30 Side Plank:20/:20 Single Arm PlankSpecific Barbell Prep3 Sets, building to working loads1 Pause Front Squat + 3 Front SquatsStrengthPause Front Squat + Front SquatEvery 2:30 x 5...Read More
Mobility:30/:30 Pigeon Pose:30/:30 Scorpion Stretch:30 Puppy Dog PoseGeneral and Specific Activation Work9:00 EMOMminute 1: Cardio Choiceminute 2: 1 Wall Walk + :20 Nose to Wall Handstand Holdminute 3: *Barbell Complex *Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with LockoutComplete with an empty barbell. Athletes do have a...Read More
Here is your overview for the week. Monday’s workout is belowMonday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational powerTuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythmWednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extensionFriday: 3-Position Snatch (High Hang,...Read More
16-Minute AMRAP (Partner Style) 200 m Run (together, both must finish before moving on)6/4 Rope Climbs (15’)30 SkiErg Calorie20 Power Cleans (155/105)10 Sync Burpees over barWorkout 2 Partners 20 Minute cap BUY IN 400m Sandbag carry buy in 100/75 switch as needed Then 3 Rounds:20 Alternating Dumbbell Box Step-Overs (50/35 to 24/20″)18 Bar Muscle-Ups (scale:...Read More
8am“Halfway to Houston” Teams of 335 Minute Amrap40 Cal bike40 Cal ski1200m run (each person runs 200m twice alternating turns)*** at 17:30 HALFWAYyour team stops and completes 100 curls and 100 Db benchpressThen pick up where you left off. 9amWarm Up:1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second...Read More
General Prep, Mobility and Activation Work3 Sets: For Quality250/200m Row15 Banded Good Mornings10 Bulgarian Ring Rows:15 Hollow Hold:15 Arch Hold10 alt scorpions Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the DeadliftGymnastics ProgressionBar Muscle-Up ProgressionBox Jumping Bar Muscle-UpBanded Bar Muscle-Up**Take time to build up and go over your deadlift. we want...Read More
Mobility and Activation Work2 Sets: For Quality1:00 Cardio Choice:30/:30 Banded Front Rack Mobility::30/:30 Banded Hip Distraction:30 Elevated Prayer StretchSpecific Movement Prep3 Sets, Building Complexity and Loading1 Wall Walk + :10 Nose to Wall Handstand Hold10 Medball Front Squats / Wall Balls12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs5 Barbell Push...Read More
