DON’T FORGET NEXT WEEK IS BRING A FRIEND WEEK!!! 8am Endurance:Lets get those mile times! One of the best way to do that? Run 400’s10×400 with 2 minutes break in between. Endurance Option 2Partner Endurance60,50,40,30,20,10 Bike CalsBurpeesSplit work however you want between partners 9am Mobility10am Workout:GOING SOLO2 ROUNDS 6 Min AMRAP 30 Double Unders/Singles 10...Read More
Warm up:500m Row10 KB Swings7 KB Shrugs5 Single Arm KB Press Each ArmStrength:Strict Press5×5 Work from 50% to 70% Workout:4 Rounds 100m Dumbbell Farmers Carry 50/3514 Strict Handstand Push-ups7 Deadlifts 185/125Scaled Option4 Rounds50m Dumbbell Farmers Carry 35/2014 Db presses7 Deadlifts 135/95 This workout should take those doing RX around 10 Minutes, for those adding in...Read More
Warm Up:20/16 Cal Bike20 Legs Swings Each Leg20 Duck Walk Steps20 Empty Bar Strict Press20 Empty Bar Front Squats Go over dumbbell thrusters, choose a weight you won’t you have to break the 21 up reps up more than 2 or 3 times. Workout:21 DB Thrusters 50/35 INT-35/25 400m Run 18 DB Thrusters 400m Run...Read More
Warm Up:12 Min EMOMAll Are 30 Secs On 30 Secs OffSingle Leg LiftsUp Down PlanksKnee RaisesSee The Light Sit Ups Workout:3 rounds 35 Sit Ups 50 Ft HS Walk INT-3 Wall Walks BEG-50 Ft Bear Crawl15 KB Swings 53/35 INT-35/25 BEG-25/20THUNDERBROS FINISHER.100 Banded tricep extensions (band attached to rig)100 Banded Hammer Curl (standing on band)Read More
Warm Up:2 Rounds250m Row6 Knee Raises7 Air Squats6 Empty Bar Good Mornings Yes this workout is all back squats. When truly done rx this will be a challenge. Workout:For Time 2-3-5-10-2-3-5-10 Back SquatRX-75% INT+55% BEG-40%**Use the same weight for each set.**Rest as needed between sets. Avoid having to change weight mid-workout. THUNDERBROS FINISHEREQUIPMENT Barbell and...Read More
Bring a Friend Week is NEXT WEEK, bring one friend, bring two, bring a different one everyday, give them a chance to see how awesome Train Harder is!! Warm Up:3 rounds 200m Run8 Leg Swings Each Leg8 PVC Pass Throughs6 Inchworms Strength:Bench Press 5-5-5-3-3-2-2Work from 60% to 70%Workout:12 Rounds9 Wall Balls 20/14 1 Snatch 75%...Read More
Workout:With a Partner6 Rounds For Time16 Bar Muscle Ups INT-Chest To Bar Pull Ups BEG-Any other progression 30 Power Cleans 95/65 INT-75/55 BEG-65/45 18 HSPU INT-HS Hold 30 Seconds BEG-STRICT DB Press 21/15 Cal BikeRead More
8am Endurance:4x200m with a minute rest- the true 2002×400 with 2 minute rest 2 mile runOption 2- Train Harder Triathlon version 2.0 1500M row 1 Mile Run 40 cal bike 1000m Row 800m Run30 cal bike 500M row 400m Run 20 cal bike9am Mobility 10am Workout: Going Solo Today6 Rounds 10/7 Bike Calories (Or Rower...Read More
Warm Up:12 Min EMOM-8 Bent Over Rows-10/7 Cal Bike-9 Barbell Shrugs-30 Double Unders StrengthBack squat. 5 sets of heavy 3sBuild up to a heavy 3 then perform all 5 working sets at that number. For time RX Run 400 m 21 Bar Facing Burpees Run, 400 m 15 Bar Facing Burpees Run, 400 m 9...Read More
Warm Up:2 Rounds200m Run6 Broad Jumps7 Burpees8 Air Squats Strength:Deadlift3×5 60%3×3 65%3×2 70%Workout:12 Rounds For Time9 Wall Balls 20/14 1 Clean & Jerk 85% of 1RM INT-75% Scaling options:10 rounds For Time 9 Wall Balls 14/10 2 Clean & Jerk 65% of 1RM***The Clean and Jerk is ONLY 1 REP at time, this is a...Read More
