Sunday Funday First wod starts at 10:10 Teams of 2 Wod 1- 8 minutes 100 Wall Ball Buy In Remaining Time- Complete as many burpees as possible. Wod 2- 10 Minute As many rounds as possible 10 KB swings 10 Sit ups Partner 2 is running 200 meters, switch when you get back no matter...Read More
8 am Endurance Running Like running 6X800 with equal rest to run ratio tolerate running 5×800 with equal rest to run ratio Hate running 4×800 with equal rest to run 9am Mobility 10am Partner wod 35 Minute Amrap Yes AMRAP as many rounds as possible 50 Bike Cals 80 Slam balls 80 Kb swing 53/35...Read More
Warm Up- Run 800 with a partner and heavy wall ball 30 weighted good mornings Strength Deadlift 5X40% 5×50% 3×55% 5X60% 5%65% AMRAP at %70 Wod- 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women:...Read More
Warm up… Today your warm up is barbell work! yayyyyyy today is a strength day! If you are there early bike or row until 5 After Grab a bar 0-1 Minute 12 power position power snatches 1-3 Minutes 8 Hang position Power snatches 3-5 Minutes 6 hang position squat snatch or hang+power+ohs Strength 1- 20...Read More
Warm up- 6 Minute Partner Bike Race Minute on Minute off Rest of the warm up is weightlifting practice Empty Bar 0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute) 2-4 Minutes 7 Hang Position Power cleans 4-6 Minutes 5 Hang position squat cleans Strength- Find Your Max in this complex 2 Deadlifts...Read More
Murph Practice…. AGAIN 10 Minutes Run 600m Then 5,10,15 pull ups, push ups Squats Strength Strict Press 5X40% 5×50% 3×55% 5X60% 5%65% AMRAP at %70 Review Dumbbell Thruster Wod: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Scroll for scaling...Read More
We are on a deload week from the strength cycles. Next week your working weights go up! Warm up- 25 Perfect Air squats 25 Perfect Push ups Then 7 Minutes Of 5 pull ups, 10 push ups, 15 squats Strength:Back Squat 5X40% 5×50% 3×55% 5X60% 5%65% AMRAP at %70 Wod- For time Run 400M (or...Read More
Sunday Funday Happy Mothers Day to all the Train Harder Moms! Wods will be inside.. it’s supposed to rain. Partner Wod 2 Minutes Per Station- Max reps at each station 3 times through all of this Station 1- Kb Swings Station 2- Row for Cals Station 3 Burpees Station 4 Clean and Jerk 135/95 Station...Read More
Endurance 8am Run- we can do these all on the post office road 200×2 with 1 minute rest 400X3 with 90 second rest 800×2 with 2 Minute rest 400×3 with 90 second rest 200×2 with 1 minute rest 9am Mobility 10am Chipper ——-2 Person Teams——– 100 wall balls 90 sit ups 80 Push ups 70...Read More
Warm up 5 minute row 2 minutes per leg couch stretch 20 Weighted good morning Pesos Muertos (dead lifts) The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers 5×40% 5×50% 3×60% 5×75% 3×85%...Read More
