The gym is closed for a week or two. Let me know if you want to borrow some equipment.

Warm up
3 sets
5 Front Squats (empty bar) 
5 Push Press (empty bar) 
20 Single Unders

Strength (you can use a barbell or DB’s for this)
4 sets of 8 push jerks- 60 percent of 1 rep max

Wod

AMRAP 12 Minutes 
20 Pull Ups (bent over rows if you dont have a pull bar)
40 Thrusters (45/35) (these should be very light)
100 Double Unders or Single Unders 

• Target Rounds: 3+ 

Pull Ups should be done in big sets.  

Thrusters done with empty bar. Advanced athletes looking for a challenge should aim unbroken here. Weight must be extremely light, and athletes won’t hesitate to lift. The goal, regardless of skill, should be 2-3 sets. 

Remember the gym is temporarily closed while we get the build out done.
Here are some at home options.

Warm Up
Warm Up  
8 min AMRAP 
3 bird dogs (each side)
10 Heel Toe Rocks 
100 M Run 
5 Deadlifts (empty bar – build across) 
5 Hand Release Pushups 

WOD

10 sets: 
7 Deadlifts (135/95) (these are meant to be light. light is relative. if you DBs or Kb you can do deadlifts with those
10 Push ups 
100m Sprint 
-Rest 2 minutes between sets- 

• Target time each set: sub 1:15 

Each set should take no more than 2 minutes. Pick your DL weight and Push Up modifications to keep each set under 2 minutes. Deadlifts should be unbroken.  

• Time cap: 25 minutes 

Remember the gym is temporarily closed. Today would have been an all cardio day.

Here are some choices.
If you have a machine
Row 5k or ski 4k

Run 5k
Or run/walk 5k (3.12 miles)
Or Run/walk 20 minutes

Or longer interval run training
Run 800M rest 4 minutes
Repeat 4 times.

The gym is closed for a week or two but here is your at home workout

Warm up
6 minutes amrap
10 Air Squats  
6 A Frame Toe Touches 
30 Second run (15 seconds out 15 back)

Strength
Bench Press 5×5 at 65 percent
If you have access to a bench use it. If not pick a repeatable number of push ups you can do (5-15) every minute on the 7 minutes

Workout

AMRAP 12 Minutes 
1-3-5-7-9…. 
Dumbbell Power Cleans 50/35s  (can be done with barbell or single DB alternating hang)
Dumbbell Front Squats  (can be done with barbell or single db)
Burpee Over DB or barbell

• Target number of reps: 108+ reps (finish the round of 11) 
• Stimulus is strategic, steady pacing with planned rests as reps increase. Any metcon with ascending rep schemes will be a mental challenge just as much as a physical one. Athletes should be smart in beginning this workout and not be baited into going so fast that it can’t be maintained across the entire 12 minutes of this AMRAP. 

Want to Spice? Accessory Work 

4 sets for Quality 
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible) 
– rest as needed between sets- 

Remember we are closed this week
Here is an at home workout.
Check the Train Harder CrossFit Members Facebook page for details.

Here is an at home workout

Warm Up  

3 Rounds 
30 sec assault bike (no bike, do a 30 second run sprint)
5 Push Ups 
5 Double Dumbbell Strict Press (if not dbs use a barbell, if no barbell do 15 push ups instead of 5)

Wod
800m Run (or 4 minute run)
20 Double DB shoulder to overhead (50’s/35’s) OR Barbell shoulder to overhead or 35 push ups
600m run (or 3 minute run)
15 Double DB shoulder to overhead (50’s/35’s). Or barbell shoulder to overhead or 30 push ups
400m run (or 2 minutes run)
10 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 25 push ups
200m run (or 1 minutes run)
5 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 20 push ups.

Stimulus is moderate, steady intensity across this entire workout.