General Prep2 Sets: For Quality12-16 Plank Shoulder Taps8/8 Single Arm Dumbbell Deadlift10 Box Step-Ups + 5 Box Jumps:20 Extended Inchworm HoldSpecific Barbell Prep5 Snatch Grip RDLs3 Hang Muscle Snatch3 Hang Power Snatch3 Low Hang Power SnatchThen..Add weight gradually to reach 75% for first working set Box Jump Primer:2 Low Box Jumps3 High Box Jumps (focus...Read More
General Prep2 Sets for Quality10/8 Calorie Row10 Hanging Knee Raises20 Single Unders10 Air Squats5 Push-Up to Down DogSpecific Movement Prep2 Sets: For Quality10 Beat Swings5 Toes-to-Bar (or Knees to Chest)15 Double Unders or Single-Single-Double or 30 Single Unders8 Wall Balls @ Working Loads Gymnastics Skill Work Ring Muscle-Ups OR PULL UP WORK OR BAR MUSCLE...Read More
General Prep:2 Sets: For Quality1:00 Cardio Choice10 Kettlebell Deadlifts10 Alternating Reverse Lunges10 Glute Bridges:30 Dead-Bugs Specific Barbell + Plyo Prep:6 Empty Barbell Romanian Deadlifts2 Broad Jumps (Both Legs)4 Deadlifts @ 40%1/1 Single Leg Broad Jump with 2 foot landing4 Deadlifts @ 50%1/1 single leg broad jump to 2 foot landin Then, build to 65% for...Read More
General Prep2 Sets:200m Run10 Tempo Air Squats 31×110 Deep Lunge Mountain Climbers10 Behind the Neck Elbow Punch Throughs10 Barbell Good MorningsSpecific Barbell Prep2 Sets:3 Muscle Cleans3 Front Squats3 Hang Power Cleans3 Hang Squat Cleans3 Paused Front Squats (:01 pause) Then Add loads and Build to ~60–65% for Set 1 of compleStrengthEvery 2:30 x 5 Sets2...Read More
Teams of 2 Wod 116 Minute Amrap 16 Sandbags over shoulder 100/75 (split how want)Ski 200 Meters (partner 1 only)16 Clean and Jerk 155/105 (split how you want) Ski 200 Meters (partner 2 only)Wod 216 Minute Cap Split how you want5 Rounds 30 Burpees20 Hand DB snatches 70/5015 Pull up8 Toes to barWod 3- Gavins...Read More
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
