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.

Weight vest Wednesday! Remember vests are optional
Warm Up:
2 Rounds:
50 Single Unders
10 pull ups
10 Med Ball Cleans

WOD
3 Rounds for time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 25 minutes

Score is time to complete the 3 rounds. If not completed within the 25-minute time cap, score will be the number of reps completed each round. Only count the air squats, walking lunges and burpees. One round is equal to 90 reps.

Scaling

If 2400M total is too much for you, scale down to 1200 meter run! If 120 total squats is too much scale the reps down to 20 Squats per round!

**Optional Accessory Work**
Option 1:
Overhead Carry
3xMax Effort Distance
If you have been consistently doing these then lets test how well you’ve been working. Try to go as far as you can before having to put your DB or KB down. You know what weight has been the one that is “Comfy” so use that weight and try to go as far as you can. Use the 100m Track.
Option 2:
1000m Row For Time
Option 3:
1 mile Run For Time