LAST SUNDAY FUNDAY OF 2019

Sunday Funday Partner Workout: Split the work how you want.

30-20-10 Reps
Thruster 135/95 INT-115/75 BEG-95/55
Bar Facing Burpee
REST 5 MINUTES
40-30-20
Power Clean 155/105 INT-135/95 BEG-95/75
Hand Release Push ups
REST 5 MINUTES
3 Rounds
40/30 Bike Calories
7 Ring Muscle-ups INT-BAR MUSCLE UPS
**Sub 20 Pull ups of any progression or ring rows AND 20 Dips per round for muscle ups.

2020 IS JUST AROUND THE CORNER MAKE SURE TO GET YOUR GOALS DOWN AND BE READY TO KEEP UP THE WORK!!

8am Endurance:
Running Option- Run 45 minutes
Non Running Option

6 rounds for time

20 calorie bike

15 burpees

rest 1 minute

9am Mobility

10 am Workout:
You can do this solo or with a partner, You will just double THE REPS of all 3 sections and split them close to as even as you can.
Helen
3 Rounds:
400 m Run
21 Kettlebell Swings 53/35
12 Pull-ups
REST 5 MINUTES
3 Rounds:
50 Double Unders or Singles
12 Clean & Jerks 115/80 INT-105/70 BEG-95/60
REST 5 MINUTES
5 Rounds:
30 Air Squats
20 Sit-ups
10m Handstand Walk

Warm Up:
3 Rounds:
6 Lunges
15 Russian Kettlebell Swings 53/35
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Front Squats
100m Run/Row

Strength
Hang Power Clean
2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
–Coaches Notes–
Quality is the focus for the day. Hang Position Cleans can be way more beneficial for full movements than most people think. It works the finishing pull, getting to that full extension, and also the timing of the overall transition. So you might pick one of those sections to focus on most when going through these sets. You should be working in the frame of 75%-80% OF YOUR HANG CLEAN 1RM not your full clean from the ground. If you aren’t sure the max then just stay in that moderate weight zone to work on the quality.

Extra Optional Cardio WOD10 min EMOM
3 Burpees+4 Air Squats+25m Run
–Can you make it all 10 rounds??-

**Optional Accessory Work**
Option 1:
Glute Bridges
3×10
Use either a barbell or DB/KB
Rest as needed between sets.
Option 2:
Dips
30-40 Quality Reps
These are for QUALITY. Use either rings or a bench. Even using a band for the rings make sure you stay in good positions.
Rest as needed between sets.

Warm Up:
2 Rounds:
25 Double Unders or 50 Singles
10 Squat Therapy Reps
10 Good Mornings
1o empty bar presses.

Take 10 minutes to build up to weight you are going to use for the following EMOM
7 Minute Emom
5 Back Squats

35 reps of backsquats in 7 minutes is a lot. See how you feel at 60 percent of your 1rm and go from there 70 to 80 percent would be a good range for this.


Workout:
Death By Dumbbell Thruster:
1 Dumbbell Thruster 50/35
2 Dumbbell Thrusters
3 Dumbbell Thrusters
… Continuing this for as long as you are able.
–Coaches Notes–
Remember the way a “Death By..” set up works is almost like an EMOM. You will do 1 Thruster in the first minute and then rest the remainder of the minute. When the next minute comes you will do 2 reps and then rest, this goes on until you can’t hit that specific number of reps within the minute. The first couple rounds will seem “slow” but just wait till around round 8-10, things will pick up. Score wise you should be aiming for 10-12 rounds so this means you should pick a weight that you are comfortable with on those DBs.

**Optional Accessory Work**
Option 1:
Russian Twist
3×12
Rest as needed between sets.
Option 2:
10 Minutes of Candlestick Conditioning
Rest as needed between sets.
Option 3:
Overhead Carry
3x100m
Rest as needed between sets.

From all of the coaches here at Train Harder we are wishing you all a Merry Christmas and Happy Holidays!!
Remember the gym is closed all day and normal classes will resume tomorrow morning.