No vests today- looks likes a rainy day. What would a vest workout be if we couldnt go out and run in them?

Warm Up:
3 Rounds:
1 Min Run-Bike-Row (Increase Pace Each Round)
5 Sit Ups
10 Lateral Lunges Each Leg
10 Squat Therapy Reps
10 Glute Bridges Empty Barbell
5 Pull-Ups Or Ring Rows
10 Push-Ups

Think of today as three workouts. try to get to that accessory work

Strength:
Tempo Back Squat
3-3-3-3-3
Tempo=
1 Sec. Up > 1 Sec. Pause at Top > 3 Sec. Down > 3 Sec. Hold at Bottom
Rest as needed between sets.
Use 60-65%

Workout:
Death By Favorite Calorie Machine!
1 Calorie in the first 1 min
2 Calories in the second 1 min
3 Calories in the third 1 min
…Continuing this for as long as you are able.
–Coaches Notes–
If you haven’t done a “Death By…” set up, try and think of it as an ascending EMOM. On 3,2,1, go you’ll do 1 Calorie and then rest the remainder of the that minute. When the 1st minute hits you’ll do 2 Calories then rest, so on and so forth adding 1 calorie every minute until you can no longer hit that number of calorie within that minute. Guys you should be aiming for +/-18 rounds, ladies aim for +/-13 rounds.
*** Towards the end you wont have time to reset your machine. Do that CrossFit math in your head!

**Accessory Work**
Russian Twist
40-50 Reps
hold onto a Slamball, DB, or KB.

Part 2
100 banded curls
100 banded tricep pull downs

Warm Up:
2 Rounds
500m Row or 10 Cal ARM ONLY Bike
10 Wallballs
5 Medball Cleans

Strength- Bench Press-
10,9,8,7,6,5,4,3,2,1
No dilly dallying around.. 2 minutes rest between sets. Yes the short rest will affect the amount of weight lifted. We want you to add weight every 2 sets. This will end up being more like a wod.

Workout:
16 Minute Amrap
200m Farmers Carry 50/35 INT-35/25 BEG-25/15
10 Dumbbell Hang Power Cleans 50/35
10 Dumbbell Strict Press 50/35
***Want a challenge? Use Kettlebells instead of DBs***
–Coaches Notes–
The DBs will be testing your core stability and strength, make sure you have everything nice and braced(Like someone is going to punch you in the stomach) while doing all 3 movements, from just walking in the carries, maneuvering the DBs both to your shoulders and over head. The Strict Press should be the same concepts as with a barbell and avoid popping your butt out and pressing the DBs outwards.

**Optional Accessory Work:**
Option 1:
Overhead Carry
3x100m
Use DBs or KBs. If you’d like something a little harder use 1 lighter KB and go at a single arm carry. ((Video Posted Below))
Rest as needed between sets.
Option 2:
Dead Bar Hang
Build to 2-3 Minutes
Try to pay attention to how active you are or are not keeping your shoulders during the hang. You want a good balance of tensions.
Break the minutes up however you need to.
Option 3:
Cossack Squats
3×12 Each Leg
If you need a little assitence to get all the way to depth make sure to set up by the rig or use a band to help.
Rest as needed between sets.

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