Warm up
The past two weeks were general tests to get a baseline for your fitness for the upcoming year. Those workouts will not be repeated for a few months.
The tests this week will be repeated in 7 weeks and are specific to this 7 week cycle.

30 Leg Swings (15/side, Front-to-back = 1)
Then
3 Rounds
50 Single Unders (No Double Unders)
12 Russian KB Swings
3 Pull Up Negatives (:05 negative is the goal)

Test 1-
3 sets of max strict pull ups or banded pull ups or max ring rows
This is an excellent test whether you have pull ups or not. If you use bands just remember what color band you used so we can retest with the same band.

Test 2-
Metcon Test **tossed or thrown dumbbell is no rep. The dbs are breaking too fast.
“Cardio-B”
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
**Both sides of the db hit the ground every rep. Use your open standards to truly this workout correctly.
**Target score is 13 to 18 minutes. Firebreathers go for sub 12

About this test. This is a straight forward test of work capacity. Not a high skill movement you have to think about. All go, no slow. When you think you can’t hang on, just keep moving.

Scaling- If you can’t hit your 20 unbroken on your db you went too heavy.

READ THIS
The more you know…… Each week, for the next 7 weeks, we will have one lift-only day where the lift is a heavy, challenging back squat session where each set is followed by an explosive movement. If you’ve ever heard of the style of training known as Post Activation Potentiation, we have taken the concept and adapted it for CrossFitters and the 1-hour class. This class should utilize the first 10-15 minutes to get a very solid warm up and activation session in, then 5-8 minutes to build to set 1 weight, and then roughly 30 minutes to execute the lifting session. Athletes should be focusing on maximal power output. This will be a very demanding lifting session and class if done properly. These sessions should make as nervous as Fran or Squats and Milk if you were here for that. Tomorrow the Post Activation Potentiation movement is a set of 5 wall balls as HIGH as possible after your heavy squat set.

Our goal is two-fold with today’s session, build to heavy set of 2, a 2RM if possible, and increase our athlete’s explosive capacity with a modified version of post-activation potentiation (PAP). PAP is a training technique that involves a small dose of explosive movement after performing a heavy stimulus (think heavy deadlift, squat, press, etc).

The goal is to build more powerful athletes and we’ve seen PAP do this successfully at other affiliates.
Additional notes: The wallball is meant to be an explosive lower body movement, so focus on using your hips as much as possible rather than throwing with their arms, as this defeats the purpose of PAP.

3:00 of Banded Glute Activation
Then
3 Rounds
1:00 Row/Bike
10 Pause Back Squats (brief pause at the bottom, increase weight each round) Light weights

Back Squat +*it should take you several sets to build to your first set of 5 at 70 percent.
5-5-5-3-3-3-2
Immediately after each WORKING set, perform 5 max height wallballs 20/14lbs.
Rest 3-5 minutes after the wallballs.
Start at 70% and add weight every set. Goal: end at a heavy double or new 2RM

Extra-

Every 2 minutes for 12 Minutes Sprint 100m

Barbell snatch warm up
Squat Snatch
2-2-2-1-1-1…
*not looking for a max here, think of this as a really good shoulder warm up for the wod, but if you are feeling good let the horses out of the barn.
Just getting some snatching because it wasnt a big part of last cycle. Won’t stay on this section long
Get equipment ready for wod between sets


AMRAP 11 Minutes (27 minutes total to do this. be ready at 25 after.
8 shoulder to overhead 135/95lbs
9 Burpee Box Jump Overs 24/20″
10 Toes to Bar
Rest 3:00
AMRAP 6 Minutes
Rest 3:00
AMRAP 4 Minutes
Continue where you left off after each rest period.

Sunday Funday Partners. Split how you want

Wod 1
12 Minutes
20 Slam balls over shoulder
20 Push ups
20 sit ups

Wod 2-10 minutes
18 Deadlifts
16 Pull ups
14 Burpees over your bar

Wod 3- You lucked out last week this storm, but not this week
4×600 you go i go, each person runs 2- 600s

Head down to Valor Fitness Warehouse of Bryan Dairy Road to see some Train Harder friends compete at Wod Wars

Saturday 8am
all running-
If you despise runnning you can do this on the rower
8x400m on the post office road- 10 if you can keep your speed up

9am and 10am
Do 1, 2 or all 3 of these Wods. They can be done as partners also

4 Rounds for time of:
50 Double-unders
10 Overhead Squats, 95/65
5 Bar Muscle-ups

3 Rounds for time of:
500m row
15 Bench Press, Bodyweight

2 Rounds for time of:
30 Kettlebell Swings, 53/35
25 Toes-to-bar
20 Burpee Box Jump Overs, 24’/20″

*Rest 5 minutes between workouts