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
Warm up Bike races- Pick a partner 8 minutes- switch every minute Power position, Power clean review 0-2 10 Power clean from the power postion 2-4 10 Squat cleans from the power position. Strength Bench Press The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number...Read More
Warm up- 10 Minutes of Murph Practice staring at 5 after the hour. Run 800 (or 400 If you running isnt your thing) 5 Pull ups 10 Push Ups 15 Squats Strength Strict Press The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use...Read More
Warm Up of 5 minute bike 20 OHS with A PVC 40 Overhead walking lunges with a pvc Grab an empty bar… over the next three weeks we will break this lift down 0-2 Minutes 10 Power Snatches from the power position 2-4 Minutes 8 squat snatches starting from the power position *confused.. dont worry,...Read More
Warm up 8 minute partner row. 1 minute on one minute off Then together 25 Airsquats with a one second hold at the bottom 30 walking lunges 20 Push ups (correct push ups) Last heavy week of this 4 week Wendler Strength Cycle. Make sure you hit as many reps as possible on that last...Read More
Sunday Funday With a partner, with a running clock, split the work however you want 800m Run Grace (30 Clean and Jerks) Then- “Helen” 3 Rounds 42 KB swings 24 Pull ups Run 400 Together Then Karen 150 wall balls.Read More
Cinco De Drinko Get your workout in before you go out tonight! 8am Endurance- Famous Train Harder Triathlon 1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike tabata *********** Write your bike cals down after every round! You get to take a second...Read More