General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31×1
10 Deep Lunge Mountain Climbers
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings

Specific Barbell Prep
2 Sets:
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of comple

Strength
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats (1 second pause)
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean

Workout
“Meat Sweats”

For Time: 12 MINUTE CAP- SCALE TO FINISH UNDER CAP
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell 135/95lb, 61/43kg

Level 2:
Barbell: 95/65lb, 43/30kg

Level 1:
Goblet Squats @ 53/35lb, 24/16kg

Masters 55+
Barbell: 75/55lb, 34/25kg

Teams of 2

Wod 1
16 Minute Amrap
16 Sandbags over shoulder 100/75 (split how want)
Ski 200 Meters (partner 1 only)
16 Clean and Jerk 155/105 (split how you want)
Ski 200 Meters (partner 2 only)



Wod 2
16 Minute Cap Split how you want
5 Rounds
30 Burpees
20 Hand DB snatches 70/50
15 Pull up
8 Toes to bar

Wod 3- Gavins Sunday Spectacular. Don’t let him down.
3200 M Run
Split into 200m you go I go intervals- 18 Minute Cap
(its only 8 200s each)

CLOSED TODAY

Come out to Orange County Chopper Road House and Museum and check out the Barbell Beatdown where many of your Train Harder friends will be competing and volunteering.

Grab lunch, they have great food!

Open Sunday at 9am!

CLOSED TOMORROW (SATURDAY) for OCC ROAD HOUSE RUMBLE

Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Push ups

Strength
DB bench press Every 2:00 x 6, increase weight each set if you can EXCEPT for the last set, reduce weight
0:00 to 2:00 12 reps
2:00 to 4:00 10 reps
4:00 to 6:00 8 reps
6:00 to 8:00 6 reps
8:00 to 10:00 4 reps
10:00 to 12:00 – reduce weight and go for max reps, stop if you make it to 20

Workout
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 Sets: For Time
9 Banded Strict Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
Workout Strategy:
This is a sprint-style upper body interference workout where grip endurance and breathing under tension are key. The pull-ups should be quick, unbroken for higher-level athletes, or in fast sets of 8-7,10-5, or 5-5-5 to prevent early burnout.
The Devil’s Press will be the crux of this workout and demand a lot of energy. Look to stay steady here and keep on a good pace as you have the 1:00 rest after each set. The rest period will allow for partial recovery, but fatigue will build, so pacing is still necessary and consistent paces for each set across are what we are really looking for here.
Movement Modifications:
Pull-Ups: Banded Pull-Ups or Jumping Pull-Ups are the primary go to today. If needed we can also look to reduce the rep range as well or move to Ring Rows
Devil’s Press: Our first modification would be to reduce the load, then next we would look to move to a single arm devils press or substitute with 5 Burpee + Double Dumbbell Ground-to-Overhead.

General Prep
*we will have time at the end of class to do the stretching!
3 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer:
1x Through
10/7 Calorie Echo Bike
12 Sit-Ups or v-ups or weighted ab mat sit ups
200m Run

**No ghds this week. we will get them out next week

“Hey Ya”

Every 6:00 x 4 Sets
20/14 Calorie Echo
20 Sit-Ups or weighted sit ups or v ups
400m Run

Level 2:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 sit ups or weighted sit ups, or v ups
400m Run

Level 1:
Every 6:00 x 4 Sets
15/11 Calorie Echo
15-20 Abmat Sit-Ups
300m Run

Masters 55+:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 V-Ups sit ups or weighted sit ups
400m Run

Stretching. click on movement for demo video
PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch