Warm up 500M row 50 Foot dumbbell overhead walking lunge (both hands) 40 OHS with a pvc Grab a bar (we are doing this together) 6 Minute Emom warm up EMPTY BAR 0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at) 0-4 Minutes 7 Hang positon form the knee snatches (power...Read More
Warm Up- 5 Minutes bike 30 Airsquats 30 Push Ups 15 Empty bar front squats with a 2 second hold at the bottom Strength- Front Squats Work to 75 or 80 percents 7.7.7.7.7 *If you finish these before everyone, hop on a bike or rower… especially if you are doing the the 6 Week Open...Read More
1000m partner row warm up.. nice and easy. get your equipment ready.. we start at 10:15 Ladies Night Complete with a partner, with a running clock…BUT just for fun we will start all this with an 600m run Grace, Karen, Helen Split work.. EXCEPT on HELEN Run 600-Both Partners -Then- 30 Clean and jerks 135/95...Read More
Let’s fill the gym!!! Great turnouts for Saturdays lately!!! Be part of the fun. Don’t be the one that says “I wish I was there last Saturday” Challenge competitors. Be sure to stop out and weigh in if you haven’t. 8am until 11ish. 8am Endurance 8×400.. 2:00 minute rest between. Do these on the post...Read More
Warm up- Run a nice easy mile 40 ohs with pvc 20 empty bar Front squats 20 Light deadlifts Strength Deadlifts 10 Minute emom 3 heavy deadlifts Wod-18 minutes Buy In- 40 Handstand push ups or DB presses, or regular push ups Then remaining time amrap of 7 Front Squats 185/135 200m run 5 Ring...Read More
Warm Up 800 M sandbag run with a partner 80 slam balls with a partner 20 Empty bar power snatches Strength 10 Minutes Emom 1 Power Snatch 1 Full Snatch 1 OHS Wod For time 60 Calorie bike buy 4 rounds 9 Full Snatches 135/95 9 ring dips 1 sled push Immediately followed up by...Read More
Warm Up- 40 Push ups 40 ring rows 40 Pass throughs 1 shoulder stretch-coaches choice Strength 6 set of 5 Strict Press From First! Your neck shouldnt be pinched back, you SHOULD NOT be looking at the ceiling or the bar going up. the end position of the bar is directly above your ears, NOT...Read More
Warm Up- Let’s have some dumbbell fun 800 m row or run 40 pvc OHS 40 Dumbbell overhead squats Strength- 10 Minunte EMOM of this complex, try to work up to decent weight, no max outs necessary 1 Clean 1 Hang Clean 1 Shoulder to Overhead Wod- For time 80 Double unders 5 Clean and...Read More
LAST DAY TO REGISTER FOR THE 6 WEEK CHALLENGE https://trainharderinc.com/6-week-open-challenge/ We will be getting everyone’s shirts size tomorrow and putting the shirt order in for the Challenge Shirts by the end of the day so we can have them for the start of the challenge -Participants will need to do their first INBODY weigh in...Read More
Wod Wars based wods TEAM OF 2 (wod wars is teams of 3 but its still ok to practice in teams of 2) Wod 1 8 Minutes to find 1rm of this complex 1 Clean 1 Hang Clean 1 Front Squat 1 Shoulder to overhead Wod 2- 12 Minutes Run 400 Meters with a wall...Read More
