Regular classes tomorrow. Regular classes Saturday morning and 8 and 9One heat of Murph at 10PM (yes night) on Saturday nightClosed Sunday and MondayBody Heat + Mobility2 Sets, For Quality10 Bend and Bows10 Torso Rotations10 PVC Pipe Passovers5/5 PVC Pipe Around the Worlds:20 second PVC Pipe Prayer StretchSpecific Barbell Prep3 Position Snatch Pull3 Position Muscle...Read More

Dont forget, we are doing the Murph workout at 10PM (yes PM) saturday night and will be closed sunday and mondayGeneral Prep:2 Sets: For Quality1:00 Row10 Alternating Box Step-Ups8 Romanian Deadlifts6 Tall Muscle Cleans6 Strict PressSpecific Prep:10 Deadlifts @ Light Load5 Box Jumps5 Deadlifts @ Moderate Load3 seated box jumps. (bench to box) Then Build...Read More

General Prep:2 Sets: For Quality300/250m Row / 200m Run5 Inchworm Push-Ups5/5 World’s Greatest Stretch15 Air Squats Primer @ 80-85% of workout Pace300/250m Row10 Burpees200m Run *Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers,...Read More

Mondays workout is below but here is a preview of the week Strength & Weightlifting Progressions:Monday: Back Squat EMOM – Reinforcing position and power at moderate loadingWednesday: Deadlift + Seated Box Jumps – Developing rate of force productionThursday: Snatch Complex – Pulling mechanics and barbell awarenessFriday: Bench Press Wave – Pressing strength and volumeConditioning Focus:Tuesday:...Read More

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

Body Heat + Mobility1:00-2:00 Cardio Choice:30/:30 Samson Stretch:20/:20 Banded Front Rack Stretch:30 Alternating Active Pigeon Stretch General Prep2 Sets, For Quality:30 second Echo Bike12-16 Alternating V-Ups10 Goblet Cossack Squat:15 Passive Hang + :15 Active HangSpecific Barbell LoadingFront Squat5 Reps @ 50%4 Reps @ 60%3 Reps @ 65%StrengthFront SquatEvery 2:30 minutes x 5 SetsSet 1: 7...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