Contest for fabulous prizes starts today. Rules are simple. Not all prizes are out, we’ll be adding some.
Make a social media post, with a picture, WHILE YOU ARE AT THE GYM. earn tickets, fill tickets out, drop ticket in the bag that matches the prize you want!
1 Ticket= post to social media and say something nice about the new gym
2 Tickets= Post to social media and link to the website and mention “free trial class available at website” site is trainharderinc.com
5 Tickets= bring a friend during bring a friend week which will be March 28th through April1st
5 Tickets= Do the last open workout during a regular class or during Friday Night Lights. Don’t do it alone!

3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hanging Knee Raises
12 Jump Squats
100’ Odd Object Carry (lighter than workout)

Strength
On a 9 Minute Clock:
Build to a Heavy Pause Front Squat
*3 Second pause at bottom of squat Bar taken from the rack.

For Time Alternating full rounds with a partner
20 Rounds
8 Toes to Bar
200′ Odd Object Carry
*Odd Object Options:
Sandbag :100/70lbs or less
Plate: 55/45lbs Kettlebells/Dumbbells: 70s/50s

CONDITIONING

Feel: Cardio

Pacing: Sustain

Target Score: 12-15 Minutes

Firebreather Score: Sub-12 Minutes

Scaling

• Toes to Bar: Should not exceed 2 sets, ever. Scale reps to as few as 4 reps, if 4 reps is still too many, scale to kipping knee raises
• Carry: The implement should allow for athletes to jog/run with it. Each 200’ section should be done unbroken

Coach Focus: Each round should athletes working for :30 – :45. The pace from start to finish should be quick and athletes should be paired by fitness level to ensure that both athletes get a similar stimulus. Athletes may play “musical chairs” with odd objects or use the same object each round, 100% coaches choice and if logistically feasible

Barbell warm up together. empty bar
Minute 1- 10 Snatch grip deadlifts to knee
Minutes 2- 10 transition from knee to power
Minute 3- 10 snatch grip high pulls from power postion
Minutes 4- 5- Power pos. power snatch
Minute 5- 5 hand pos power snatch
Minute 6- 5 from shin, power
Minute 7- 5 OHS
Minute 8- 5 full snatch from shin

Strength/wod warm up 8 minute emom
(snatches minute 1-4, 1 snatch 4-8)
Full snatch adding weight every round

Wod
AMRAP 24 Minutes
2 Rope Climbs
20/16 Calorie Row
1 Squat Snatch*
Rest 1:00
*Bar should start between 60-70%, athletes can add weight every round.
***** Score is heaviest successful squat snatch*****
1 miss allowed per round. If you miss twice, go back to the rope and start over

The rope climbs and row are just a buy in every round to get you to the bar for your snatch attempt.

Scaling

• Rope Climbs: 2 Climbs should not exceed :40 to complete at any point or the should be reduced to 1 climb. Athletes without the ability to climb the rope consistently may be scaled to 1 climb, climbing to a shorter target, or should be scaled to 4 strict pull ups per 1 rope climb.
• Row: Should take :45-:75 each round. Scale to 1:1 calories on other C2 Machines or to 14/10 Calorie AAB.
• Snatch: We are looking for squat snatches in this training piece, therefore some athletes may need to reduce the percentage below 60% to do so. For athletes who are not comfortable squat snatching, a power snatch + overhead squat is a good way to begin working this movement pattern. If the OHS position is not possible, scale to a squat clean

Coach Focus: Target tempo for each round is about 2 minutes of work, 1 minute of rest each round. With two higher skill movements, coaches will have to prioritize which movement they will emphasize teaching. Remember that less is more when it comes to coaching. Give your athletes a “bite-sized” amount of skill work vs. overloading them with information they cannot put into practice.

** Important reminder as we have a lot of new faces in the gym.
If you see something in the programming you can not do, DON’T SKIP THE GYM THAT DAY.
We will modify the movement and get you working toward the most difficult progression.
Not interested in learning hand stand walks or going upside down? That’s perfectly fine. We can still work on shoulder strength without doing that. There’s always something to work on.

20 A-frame Toe Touches
20 Scap Push Ups
-Then-
AMRAP 4 Minutes
10 Russian Kettlebell Swings 53/35
8 Lateral Burpees over Kettlebell
:20 HS Hold

Strength/Skill

AMRAP 8 Minutes
30′ Handstand Walk*
Rest as needed
*Proficient athletes pirouette at 15′
For less proficient athletes:

EMOM 8 Minutes (Choose from below)
:30 Handstand walk practice
:30 Walk in to wall
3-5 Wall Walks
:30 Handstand Hold + Weight Shift
:20 second double DB presses with heavy DBS

Wod

AMRAP 5 Minutes
18 Sumo Deadlift High Pull 75/55lbs
10 Lateral Bar Burpees
Rest 2:00
AMRAP 4 Minutes
15 SDLHP 75/55lbs
8 Lateral Bar Burpees
Rest 2:00
AMRAP 3 Minutes
12 SDLHP 75/55lbs
6 Lateral Bar Burpees

CONDITIONING

Feel: Gas

Pacing: Sustan

Target Score: 8-11 rounds

Firebreather Score: 12+ Rounds

Scaling

• SDLHP: Should allow for big sets with minimal rest between sets. If athletes cannot pull from the floor, Russian KB Swings are an excellent substitute.
• Burpees: Pace should remain quick from start to finish, should not exceed :40 to complete in any round. De-conditioned athletes may require a slightly lower rep scheme (8-6-4 or 6-5-4 etc)

Coach Focus: We are looking for the pace to stay quick from start to finish so it is critical that coaches temper athlete’s egos to ensure they can perform big sets of SDLHP and consistent burpees. Lighter on the barbell is better today.

Sunday Funday.

Wod 1- Teams of 2
8 minute Amrap
10 Synchronized Dumbbell snatches
10 Synchronized burpees
ONE partner runs 100m while the other rests.. alternate on the rest every round

Wod 2- Team of 2
12 Minutes Amrap
Buy in
1000 meter row split however you want
Then
As many rounds as possible of
12 Dumbbell Thrusters
12 pull ups
100m run together
*Split work however you want, but you both have to do the run

Wod 3-
TEAMS OF 3
8 minutes max bike calories.. split how you want….
This might be the worst wod.

Endurance
Teams of 5, waterfall, minutes at each spot. 10 rounds each
Burpee, bike, ski, row, rest

9am

For Time
3 Rounds
12 Strict HSPU
8 Renegade Rows 50s/35s
4 Sandbag Cleans 150/100lbs
Rest 4:00
3 Rounds
8 Strict HSPU
8 Renegade Rows 50s/35s
6 Sandbag Cleans 150/100lbs
Rest 4:00
3 Rounds
4 Strict HSPU
8 Renegade Rows 50s/35s
8 Sandbag Cleans 150/100lbs
Renegade Row: from the top of a push up position with hands on DBs, R-arm row then L-arm row. 1 Row = 1 Rep, so 4/arm each round. Athletes may use 2 DBs, or 1 DB and roll it from hand to hand.