Warm Up:
4 Rounds:
1 Min Run(200m)-Bike-Row
7 Jumping Air Squats
5 Pull-Ups or Ring Rows
5 Push-Ups
5 V-Ups

Although this doesn’t look like the worst workout in the world it is one that will sneak up on you. All out effort for 20 seconds rest for 10.
Stay on each movement for 4 minutes total, move to your next area during the minute transition. Your score is your LOWEST rep count for any given interval, so in other words, don’t slack on any intervals.

Workout:
“Tabata This”
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up or Ring Rows
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
Tabata score is the lowest reps performed in any of the intervals.
–Coaches Notes–
It’s only 20 seconds of work at a time! Out of the 5 working movements we have going on today this is to help work on your cycling reps. 20 second intervals is enough to understand how you can pace each one and where you should change speeds. Use the 10 seconds wisely for each set as well. Don’t just collapse to the floor, take the time to slow your breathing and maybe stretch out that specific area quickly. The intervals should be max efforts sets and once you add them all up you should be aiming for as far over 40-50 reps as you can.

**Optional Accessory Work**
Option 1:
Double Unders
5 Minute Practice. Go for max sets or work on stringing a few together.
Option 2:
Handstand Hold
Build to 3 minutes against the wall or try your freestanding holds.
Option 3:
Russian KB Swings ((Video Posted Below))
3×8
Use a HEAVY KB for these. Putting the emphasis and work on your hamstrings and low back to move the bell. Fast drive with the hips and big squeeze in your hamstrings/butt.

Today’s Wod is in memory of April Rodriguez. April was Luis’ wife and a member of Train Harder “back in the day.” Many of you knew her and worked out side by side with her. Today marks a year since April lost her battle with depression. Please keep April and her family in your thoughts today and everyday. You never know what someone is going through. Be kind to everyone you meet. Reach out to your friends and family often. If you are battling depression please talk to someone. There are a lot of people out there that care about you.

Partner Workout Teams of 2.

Wod 1 (April’s Badge Number #4888)
10 Minutes Amrap
4 Burpees
8 Power Cleans 135/95
8 Hspu
8 Wall Balls

Rest 4 Minutes

Wod 2 (April’s Birthday 2/21)
12 Minute Amrap
200m run together
21 Shoulder to Overhead (split how you want)
200m run together
21 Pull Ups

Rest 4 Minutes

14 Minute Amrap
200M Run Together
23 Goblet Squats 53/35
200m Run together
23 kb swings

8am Endurance: Change it up a little. We are going to leave the doors closed. Its supposed to pretty cold tomorrow morning. Park in front!
Partner endurance
20 minute row for cals switching every 2 minutes
5 Minute breat
20 minute bike for cals switching every 2 minutes.
*This wont exactly be slow steady state cardio. with a 2 minutes rest in between your work intervals you can push the pace a little bit. It wont be a sprint, but it wont be that “long slow row/bike” feeling either.

9am Mobility-Never been to mobility?? This class isn’t a ” normal yoga type” mobility class. We typically follow a long session of a RomWod series for the hour and talk about what the positions and stretches help us with for what we do during the week. Mobility is a HUGE part of recovery and getting better at most movements we do in classes. COME TRY A CLASS!!

10am Class:
Workout:
partner workout
5 Rounds: (Split how want)
100m Dumbbell Farmers Carry 50/35 INT-45/25 BEG-35/15
50 Dumbbell Walking Lunge 50/35 INT-45/25 BEG-35/15
14 Dumbbell Burpees 50/35 INT-45/25 BEG-35/15
Rest 5 Minutes
21-15-9
Dumbbell Power Clean 50/35 INT-45/25 BEG-35/15(Video Posted Below)
Dumbbell Push Press 50/35 INT-45/25 BEG-35/15
Rest 5 Minutes
3 Rounds:
12 Dumbbell Squats 50/35 INT-45/25 BEG-35/15
15 Dumbbell Bench Press 50/35 INT-45/25 BEG-35/15
18 Toes-to-bars INT- Leg Raises BEG-Knee Raises

Warm Up:
3 rounds
1 Min Bike
10 Lunges
5 Inchworms
6 PVC Pass Throughs
8 Goblet Squats

Workout:
24 Min AMRAP
24 Cal Row (sub 20/18 cal bike of 24 cal ski)
24 Push Ups
24 Box Jumps 24/20 Or Step Ups
24 KB Swings 53/35 INT-45/25 BEG-35/20
–Coaches Notes–
With the volume of this workout being on the higher side make sure your movements(Particularly The Box Jumps) aren’t rushed in those later rounds. Pick good working sets and keep that pace, don’t try to over reach for reps in the sets you give yourself.

**Optional Accessory Work**
Option 1:
6x100m Sprints
Rest 1:1
Option 2:
Candlestick Conditioning
5 to 7 Minutes on the different progressions
Option 3:
Russian Twists((Video Posted Below))
3×12
Use a DB, KB, Slamball, or Wallball for weight if you want to.

Warm Up:
2 Minute Run(400m)-Bike-Row
THEN
3 Rounds:
200m Shuttle Sprint (2x 100m Increase the pace each length)
8 Broad Jumps
8 Empty Bar Stiff-Legged Deadlifts
8 Empty Bar Glute Bridges
6 Leg Lifts

Workout:
15 Min AMRAP
600m Run
6 Deadlifts 245/185 INT- 225/155 BEG-185/135
Other Equipment Conversions: Replace each 600m of running with 1.25m on the Assault Bike OR 750m on the Concept 2 Rower/Ski Erg
–Coaches Notes–
Will you use the cardio element or the barbell to help improve your score? That barbell should be on the heavier side for those 6 reps, not out of reach of doing unbroken sets. If you’re more excited for the run then that piece better be a sprint or close to it. Either way you set yourself up you should be able to workout around 3 to 5 rounds by the end of that 15 minutes.

**Optional Accessory Work**
Option 1:
Tempo Strict Pull Ups
10×1
Tempo= 1 Sec Up > 5 Sec. hold at top > 5 Sec. Down > 5 Sec. Pause at Bottom
Rest as needed between sets.
Option 2:
Clean Pull ((Video Posted Below))
5×5
80%-110% Of Your Clean 1RM
Rest as needed between sets.
Option 3:
Single Stiff Legged Deadlift ((Video Posted Below))
3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.