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,

Bodyheat and Mobility
20/20 Line Hops (Medial + Lateral)
10/10 Quadruped Thoracic Rotations
:30 Puppy Dog Pose
:20/:20 Samson Stretch

General Prep
1-2 Sets: For Quality
:30 Jump Rope Practice
10 Barbell Upright Rows
10 Barbell Strict Press
10 Deep Lunge Mountain Climbers
Specific Prep (Barbell in the Rack)
2 Sets: For Quality
3 Jerk Dip Drives
2 Push Jerks (1 sec Pause in the Catch)
1 Split Jerk (1 sec Pause in the Catch)
*Goal here is priming positions for the overhead complex

Strength
Push Jerk + Split Jerk
10:00 EMOM
1+1 @ 65%+
Level 2:
As prescribed
Level 1:
3 Push Jerks @ moderate loads across
Masters 55+:
As prescribed

Workout For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 135/95lb, 61/43kg

Level 2:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 115/75lb, 52/34kg

Level 1:
For Reps:
5 Sets:
1:30 AMRAP
70 Single Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets|
Barbell: 75/55lb, 34/25kg

Masters 55+:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 95/65lb, 43/30kg

Goal: 8+ Reps / Set
Stimulus: Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective: Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
Workout Strategy and Notes:
We are looking for the Double Unders to be done quickly in 1-2 sets before tackling the shoulder to overhead component with the goal of completing these as Push Jerks with an unbroken set that will take us right into some quick lateral Burpees over the Bar. We should have in the range of around that 20-30 sec mark to tackle the burpees with the goal of completing 8+ reps per set.
Movement Modifications:
50 Double Unders: Reduce reps to 35 Double Unders or move to 70 Single Unders for the day.
10 Shoulder to Overhead: Reduce the load or move to Dual Dumbbell Push Press for those with movement limitations.
Lateral Burpees: If you need more space adjust to traditional burpees. For less trained athletes move to elevated burpees