All 3 classes will take place outside today! There is USAW Weightlifting seminar taking place in the gym. 8 am we will be running 400’s on the post office street. I will have rowers outside to sub rowing. 9am mobility in the parking lot, only 30 minutes worth10am outdoor partner wod with rowing, running, kb...Read More
Do you follow our programming from your home gym? That’s awesome! That’s why we post it. Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class! Warm Up:3 Rounds: 1 Min Run-Bike-Row (increase pace each round) 10 Leg Swings Each Leg8...Read More
Do you follow our programming from your home gym? That’s awesome! Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class! Warm Up:2 Rounds: 50 Single Unders10 Good Mornings With Empty Bar10 Low Ring Muscle-Ups (LOTS of Leg Assist) 1x Burgener...Read More
No vests today- looks likes a rainy day. What would a vest workout be if we couldnt go out and run in them? Warm Up:3 Rounds: 1 Min Run-Bike-Row (Increase Pace Each Round)5 Sit Ups10 Lateral Lunges Each Leg 10 Squat Therapy Reps 10 Glute Bridges Empty Barbell5 Pull-Ups Or Ring Rows10 Push-Ups Think of...Read More
Warm Up:2 Rounds500m Row or 10 Cal ARM ONLY Bike10 Wallballs5 Medball Cleans Strength- Bench Press-10,9,8,7,6,5,4,3,2,1 No dilly dallying around.. 2 minutes rest between sets. Yes the short rest will affect the amount of weight lifted. We want you to add weight every 2 sets. This will end up being more like a wod. Workout:16...Read More
Warm Up:4 Rounds: 1 Min Run(200m)-Bike-Row 7 Jumping Air Squats 5 Pull-Ups or Ring Rows 5 Push-Ups5 V-UpsAlthough this doesn’t look like the worst workout in the world it is one that will sneak up on you. All out effort for 20 seconds rest for 10. Stay on each movement for 4 minutes total, move...Read More
Today’s Wod is in memory of April Rodriguez. April was Luis’ wife and a member of Train Harder “back in the day.” Many of you knew her and worked out side by side with her. Today marks a year since April lost her battle with depression. Please keep April and her family in your thoughts...Read More
8am Endurance: Change it up a little. We are going to leave the doors closed. Its supposed to pretty cold tomorrow morning. Park in front! Partner endurance 20 minute row for cals switching every 2 minutes 5 Minute breat20 minute bike for cals switching every 2 minutes. *This wont exactly be slow steady state cardio....Read More
Warm Up:3 rounds 1 Min Bike10 Lunges5 Inchworms6 PVC Pass Throughs8 Goblet SquatsWorkout:24 Min AMRAP 24 Cal Row (sub 20/18 cal bike of 24 cal ski) 24 Push Ups 24 Box Jumps 24/20 Or Step Ups24 KB Swings 53/35 INT-45/25 BEG-35/20–Coaches Notes–With the volume of this workout being on the higher side make sure your...Read More
Warm Up:2 Minute Run(400m)-Bike-RowTHEN3 Rounds: 200m Shuttle Sprint (2x 100m Increase the pace each length) 8 Broad Jumps8 Empty Bar Stiff-Legged Deadlifts 8 Empty Bar Glute Bridges6 Leg Lifts Workout:15 Min AMRAP600m Run6 Deadlifts 245/185 INT- 225/155 BEG-185/135Other Equipment Conversions: Replace each 600m of running with 1.25m on the Assault Bike OR 750m on the...Read More
