Mondays workout is below but here is a preview of the week
Strength & Weightlifting Progressions:
Monday: Back Squat EMOM – Reinforcing position and power at moderate loading
Wednesday: Deadlift + Seated Box Jumps – Developing rate of force production
Thursday: Snatch Complex – Pulling mechanics and barbell awareness
Friday: Bench Press Wave – Pressing strength and volume

Conditioning Focus:
Tuesday: “Grand Theft Auto” – VO₂ max retest with classic running/burpee combo
Wednesday: “DT” – Classic CrossFit barbell benchmark
Thursday: Overhead Squat + Pull-Up Ladder – Midline control meets gymnastic density
Friday: Echo Bike + Push-Up + TTB Intervals – Bodyweight and machine density work

General Prep
50 Single Unders
10 Alternating Box Step-Ups
10 Goblet Cossack Squats
10 Alternating v-ups

2 Sets:
35 Double Unders or 50 Single Unders
10 Dual Dumbbell Step-Ups @ Warm-Up Loads
10 Goblet Squats
10 V-Ups

Barbell Specific Warm-Up
10 Empty Barbell Reps
2 Sets x 5 Reps @ 40-50%
3 Reps @ 60%
Load Barbell with 65-70%

Strength
Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM

Workout
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups
minute 3: 10 single Kettlebell Goblet Squats
minute 4: 50 Double Unders
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Kettlebell: 70/53lb, 32/24kg

Level 2:
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups,
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: Partial Range of Motion or weighted sit ups

Level 1:
12:00 EMOM
minute 1: 14 Alternating Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 70 Single Unders
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: sit ups or weighted sit ups

Masters 55+
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg


Goal: Complete each working movement within the minute.
Stimulus: Midline and Quad Stamina
RPE: 7/10
Primary Objective: Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective: Keep the RPE for this workout at 7/10 or under
Workout Strategy:
The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.
Movement Modifications:
Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.
GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.
Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.
50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders..

Sunday Funday
Partners
Workout 1
16 Minute Amarp
20 Synchro weighted box step ups, single db
30 Toes to bar split how you want
20 Synchro box step ups
30 db snatches split how you want
Run 400 together


Wod 2
10 minute Amrap
Start each round with 10 synchro burpees over your bar (lateral)
Then split how you want
12 Hang Power Cleans (155/95)
9 Front Squats (155/95)
6 Shoulder-to-Overhead (155/95)

Wod 3
4 rounds for time
30 Wall Balls (20/14 – split as needed)
20 Pull-Ups (split as needed)
10 clean and jerk 185/135
200m Run (together, both must finish before starting next round)

NO CLASSES TODAY (Saturday)
Stop out and watch some of your Train Harder friends compete in the Train Harder Open Weightlifting. There will lifters from 10am to about 5pm! stop out anytime.

See you sunday for sunday funday.

General Prep:

2:00 Cardio Choice

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position

• Snatch Pull
• Snatch High Pull
• Muscle Snatch
• Power Snatch
• Snatch Grip Push Jerk

Then add loads to the barbell and build to working weights

strength
Hang Power Snatch
10:00 EMOM
3 Reps @ 60-65%

Workout
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jump Overs|
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in

Level 2:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2in Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Level 1:
10:00 AMRAP
5 Box Pike Handstand Push-Ups (Kneeling)
10 Alternating Dumbbell Hang Snatch
10 Box Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in

Masters 55+:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2’’ Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Goal: ~ 6 Rounds

Stimulus: High Intensity Triplet / Mixed Modal Glycolytic work
RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.

Workout Strategy and Notes:
This is a fun little triplet that brings us shades of the Open from a couple years back. The goal here is to work on making these movements as cyclical as possible and manage fatigue in the Handstand Push-Ups as these will become the crux of the workout. A note that the Alternating Dumbbell Snatch should be at a load that remains unbroken throughout the entire AMRAP.

Modifications:
Strict Handstand Push-Ups: Box Piked Handstand Push-Ups (Kneeling or Toes on Box)
Alternating Dumbbell Snatch: Reduce the load or move to a Hang Dumbbell Snatch
Box Jump Overs: Reduce the box height or move to alternating box step-ups.

Body Heat + Mobility
1:00-2:00 Cardio Choice
:30/:30 Samson Stretch
:20/:20 Banded Front Rack Stretch
:30 Alternating Active Pigeon Stretch

General Prep
2 Sets, For Quality
:30 second Echo Bike
12-16 Alternating V-Ups
10 Goblet Cossack Squat
:15 Passive Hang + :15 Active Hang
Specific Barbell Loading
Front Squat
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65%

Strength
Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%

Workout
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 15 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 53/35lb, 24/16kg

Level 2:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 44/26lb, 20/12kg

Level 1:
For Calories:
12:00 EMOM
minute 1: 12 Goblet Reverse Lunges
minute 2: 10 Kipping Knees to Chest
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 1x 44/26lb, 20/12kg

Masters 55+:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Toes to Bar
minute 3: Max Calorie Echo Bike
minute 4: Rest
Kettlebells: 2 x 35/18lb, 16/8kg

Goal: 15/11+ Calories / Set

Stimulus: Midline and Quad Stamina
RPE: 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute
Secondary Objective: Push the calories on the bike and look to increase on each set.

Workout Strategy and Breakdown:
Let’s just say the legs and midline are going to feel this one. We are starting off this cycle with some lighter work on toes to bar with total volume here only being in that 45 rep range, however the combination of the Dual Kettlebell Front Rack Lunge and Bike sandwiching the Toes to Bar will pack a punch and make each set more difficult. Look to stay controlled and remain tight with an upright torso on the Dual Kettlebell Front Rack Lunge. For the Toes to Bar, pick a modification that we can at least maintain 5 quick sets of 3 reps, or 3 quick sets of 5 reps. For our higher level athletes, we will be looking to keep and maintain unbroken sets.

Modifications:
Dual Kettlebell Front Rack Reverse Lunge: Reduce the Load or move to a Goblet Lunge to reduce complexity.
Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Kipping Knee Raises, or adjust to a form of V-Up, Alternating V-Up, or abmat sit-up if hanging is the issue. We could even move to GHD Sit-Ups if it’s just a shoulder issue in order to maintain the intensity here.
Echo Bike: Can sub any machine here,