Sunday Funday PartnersWorkout 116 Minute Amarp20 Synchro weighted box step ups, single db30 Toes to bar split how you want20 Synchro box step ups30 db snatches split how you wantRun 400 togetherWod 210 minute AmrapStart each round with 10 synchro burpees over your bar (lateral)Then split how you want12 Hang Power Cleans (155/95)9 Front Squats...Read More
NO CLASSES TODAY (Saturday)Stop out and watch some of your Train Harder friends compete in the Train Harder Open Weightlifting. There will lifters from 10am to about 5pm! stop out anytime. See you sunday for sunday funday.Read More
General Prep: 2:00 Cardio Choice Body Flow Warm-Up20 seconds, Each Movement-Alternating Box Step-Ups-Alternating Arm Swings-Wrist Circles-Trunk Rotations-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive JumpsBarbell Warm-UpHigh Hang (Hip), Hang (Knee)2-3 Reps @ Each Position Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Grip Push Jerk Then add loads to the barbell and build...Read More
Bodyheat and Mobility20/20 Line Hops (Medial + Lateral)10/10 Quadruped Thoracic Rotations:30 Puppy Dog Pose:20/:20 Samson Stretch General Prep1-2 Sets: For Quality:30 Jump Rope Practice10 Barbell Upright Rows10 Barbell Strict Press10 Deep Lunge Mountain ClimbersSpecific Prep (Barbell in the Rack)2 Sets: For Quality3 Jerk Dip Drives2 Push Jerks (1 sec Pause in the Catch)1 Split Jerk...Read More
General Prep:2 Sets: For Quality1:00 Row12 Alternating Box Step-Ups10/10 Single Kettlebell Staggered Stand RDL:15 Hollow Hold20 Glute BridgesSpecific Prep:10 Barbell Romanian Deadlift5 Box Jumps10 Deadlifts3 box jumps Then Build to Working Weights and HeightStrength Every 90 seconds x 10 Sets3 Deadlifts @ 60-70%+3-5 Box JumpsLevel 2:As prescribedLevel 1:5 Deadlifts @ 55-60% + 5 Squat Jumps...Read More
We are starting a new cycle after all those big PR’s last week. Mondays workout is below but here is and overview of the weekDeadlift + Box Jump (Tuesday): Absolute Strength and PlyometricsPush + Split Jerk EMOM (Wednesday): Building overhead power and transition speedFront Squat Wave (Thursday): Continued leg strength developmentHang Power Snatch (Friday): Light,...Read More
Warm up- Coaches choiceTeam of 2-Workout 1- 12 minutes armap10 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 Minute AMRAP-ONE PARTNER COMPLETES ONE FULL ROUND-BOTH PARTNERS DO 12 SYNCHRO DB SNATCHES AT...Read More
REGULAR CLASSES TODAY AT 8 and 9- those are posted below. ****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”In the spirit of finding new maxes...Read More
General Prep:2:00 Cardio Choice–2 Sets: For Quality10/10 Staggered Stance Single Kettlebell Deadlift:30 Dead-Bug:30 Bird Dog:15 Passive Bar Hang + :15 Active Bar Hang10 Ring RowsSpecific Prep:2 Sets:10 Barbell Romanian Deadlift (Empty Bar)8 Scapular Pull-Ups4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)10 Hollow Rocks + 10 Alternating V-Ups20 Glute bridges Then Add Loads to the Barbell,...Read More
