Mondays workout is below but here is a preview of the week

Monday — “Senna”
Focus: Technical barbell + unilateral stability + stamina under fatigue.
-Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees.

Tuesday — “Verstappen”
Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.
-3 rounds for time: Wall balls, clean & jerks, row, and bar muscle-ups. Wall balls should be unbroken or split once; C&J as fast singles or quick doubles to keep bar speed high. Row at ~85% without spiking HR.

Wednesday — “Schumacher”
Focus: Aerobic power intervals with shoulder/midline interference.
Every 7:00 x 4: Echo → American KB swings → double unders → wall walks → shuttle runs. Target 4:45–5:30 work, 1:30–2:15 rest.

Thursday — Strength EMOM → “Hamilton”
Focus: Front-squat/DB bench stamina into pressing density under fatigue.
-Open with a 12:00 EMOM pairing front squats (position, bracing, tempo) and DB bench (smooth lockout, no bounce).
_Then 8:00 ascending ladder of ring push-ups + box jumps.

Friday — “Lauda”
Focus: Midline interference: run → TTB → heavy deadlift.
3 rounds for time of 400m run, 21 TTB, 12 deadlifts. Coach sustainable run pace that preserves grip/core, then big, efficient TTB sets (the separator), and disciplined deadlift mechanics (tight bracing, smart touch-and-go).

Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
3 Hang Muscle Snatch + 3 Hang Power Snatch
8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads
4 Bar Facing Burpees *Practicing Cadence and Technique
Specific Barbell Primer
3 Sets:
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
Building Loads to 60% of 1RM Power Snatch

“Senna”
20:00 EMOM
minute 1: 3 Touch and Go Power Snatches
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: – Max Bar Facing Burpees
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Power Snatch: Starting @ 60% and increase each set

Level 2:
Singles on Snatches
35/25lb, 15/12kg
Level 1:
5 Hang Power Snatch
25/15lb, 12/7kg
Masters 55+
Singles on Snatches
30/20lb, 14/9kg

Score: Total Bar-Facing Burpees Completed
Goal: 12-15 Burpees each round

Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees
RPE: 8–9/10

Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day
Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.

Workout Strategy:
“Senna” blends barbell skill, unilateral stability, and aerobic grit in a repeatable format. Start power snatches at ~60% with clean mechanics, then increase loading only if quality remains intact the goal today for our level 3 athletes should be to get to tng reps at above 75% and for our level 2 athletes to tackle a set of quick singles around the same. For level 1 athletes maintain quality form from the hang position for 5 reps at light to moderate loads.. The dual DB reverse lunges should be steady, unbroken, and performed with a vertical torso—don’t rush these, as they’re the bridge into burpees. The bar-facing burpees are the key scoring component. Find a rhythm you can sustain for 5 rounds; aim to hit within 1–2 reps of the same number each time. Use the rest minute to shake out arms and regulate breathing before restarting the cycle.

Movement Modifications (If Needed):

Bar-Facing Burpees: Scale to lateral burpees over the barbell, line facing burpees, or up-downs for athletes with lower back or shoulder limitations

Power Snatch: Keep loading on the lighter side or substitute with hang power snatches/dumbbell snatches for athletes with mobility limitations.

Reverse Lunges: Perform bodyweight or goblet-loaded lunges if dumbbells are too heavy. step-ups may be used for knee-friendly modifications.

$15 Dollar Drop in Fee on Sunday for non members. Stop in and have some fun with the Train Harder Family. Teams of 2

16 Minute AMRAP:
400m Run (together)
30 Partner Wall Balls (20/14)
20 Toes to Bar Split how you want
10 Power Cleans 205/135

Workout 2
12 minute amrap
split as needed
50 DB snathces
40 single db box step over
30 shoulder to overhead
20 Bar Muscle ups
**if you make it through start over
REST 3 MINUTES THEN DIRECTLY INTO
10 minutes for both partners to find a 1rm clean and jerk

8am
A little Hyrox type workout
TEAMS OF 3
45 Minute Cap
**starts with a 400m all together and 400m all together between movements
1️⃣ Station 1 – 1,000m SkiErg
 **RUN 400
2️⃣ Station 2 – 12 Sled Push (each partner will go down and back twice)
***RUN 400
3️⃣ Station 3 – 6 sled pull, 2 each, we’ll give it a try, not sure how this will go
****RUN 400
4️⃣ Station 4 – 250 foot Burpee Broad Jump Relay
 Switch every 25 feet roughly
****RUN 400
5️⃣ Station 5 – 1,000m Row
 ****RUN 400
6️⃣ Station 6 – 200m Farmers Carry (2×53/35lb KB)
 Switch as needed, both partners must cover the distance.
*****RUN 400
7️⃣ Station 7 – 100 Wall Balls (20/14lb @ 10’/9’)
 Split as needed.
RUN 400

9am
2 Sets
10 Bootstrap Squats
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knees to Chest

Conditioning
10 Rounds for Time
200m Run
10 Wall Balls
100ft (60m) Farmers Carry
200m Run
7 Toes to Bar
100ft (60m) Farmers Carry

Wall Balls: 20/14lb, 9/6kg
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Score: Time
Time Cap: 45 minutes

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going

Deadlift
Take 15:00 minutes
Establish a 3RM Deadlift

Goal: 90% of 1RM

Movement Adjustments (If Needed)

• Hex Bar Deadlift: More upright torso, change of torso angle
• Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
• Block Deadlift: Adjusting to shorter range of motion

Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then…

4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps

“Give Me Novacaine”
**NOT JUMPING. Weighted box step ups, or steps are a good sub

For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 225/155lb, 102/70kg
Box: 24/20in

Score: Time
Time Cap: 15:00
Level 2:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 185/125lb, 84/57kg
Box: 24/20in
Barbell: 60% of 1RM
Box: 24/20in

Score: Time
Masters 55+:
For Time
9-15-21-15-9
Deadlifts
Box Jumps

Barbell: 155/105lb, 70/48kg
Box: 24/20in, Step-Ups Allowed

Goal: 6:00–10:00

Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10

Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.

Workout Strategy:
“Give Me Novacaine” is meant to be fast and aggressive while demanding control under fatigue. The deadlift should be heavy enough to challenge, but not so heavy that form breaks down. Most athletes should plan to break the larger sets (15 and 21) into 2–3 quick chunks, while aiming for unbroken 9s. Box jumps are the pacer: step down quickly and move steady to avoid redlining. The back half of the workout (15–9) should be attacked with urgency, ending this workout strong. Respect the pacing strategy here early as posterior chain stamina and legs will burn toward the later half of this workout.

Movement Modifications (If Needed):

• Deadlifts: Keep loading to 60% of 1RM or use hex bar, sumo or block deadlifts for issues with lower back discomfort. Dual DB deadlifts can be substituted in travel/hotel environments.
• Box Jumps: Modify to step-ups or reduce height if athletes have knee/ankle limitations or need lower impact. Bench jump overs (18in) can sub when boxes are not available.
• General Adjustments: Athletes who cannot safely sustain the 21-rep deadlift round should lower to 185/125lb, 84/57kg or below to maintain time domain and intensity.

General Warm-Up:
2:00 Cardio Choice
2 Sets
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Thoracic Rotations

2 Sets: For Quality
8 Bradform Press with Lockout
4 No Jump Burpees
4 Jump Pull-Ups with Controlled eccentric
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-60%

Then load to a good starting weight at around 60% on the bar
BENCHMARK TESTING
Part A) 0:00-10:00
Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 – 13:00
-Max Unbroken Strict Pull-Ups

13:00 – 15:00 Rest

Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate

Level 2:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate

Level 1:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Banded Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
35 Burpees

Masters 55+:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
35 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate

Goal:

• Push Press: Find a true 3RM at 95%+ of your 1RM
• Pull-Ups: Complete 5+ unbroken strict pull-ups
• Burpees: Complete the 50 Burpees in under 4:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.
RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.
Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

Workout Strategy:
Part A should be approached with calculated jumps in loading—athletes should aim for 4–5 total attempts, leaving 1–2 minutes of rest between heavier sets. Keep the focus on driving through the legs and finishing with a strong lockout overhead.

Part B is short and sharp—strict pull-ups should be tested unbroken or with a short reset if time allows. Athletes shoulder adjust to strict banded pull-ups or a jumping pull-up with an eccentric for max reps in the time frame if 5+ Pull-Ups isn’t happening

Part C is a mental and physical sprint: 50 burpees to the plate should be completed with urgency but with attention to hip extension at the top of the weight plate.

The combination tests pressing power, strict strength, and muscular endurance/stamina along with aerobic grit in a compact format.

Movement Modifications (If Needed):

Burpees to Plate: Reduce to 35 reps, perform standard burpees, or substitute with no-push-up burpees for athletes managing shoulder issues.

Push Press: Use lighter loads for newer athletes or switch to a DB push press if overhead mobility limits barbell use. For hotel/travel options, build to an 8–10RM DB push press.

Strict Pull-Ups: Scale to banded strict pull-ups, jumping pull-ups with eccentric or ring rows.