FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.

Warm Up:
Bike or Row for 3 Minutes
12 min EMOM
30 Seconds On 30 Second Off
-Heel Touches
-Hollow Rocks
-Plank Reaches
-No Stand Burpees

Workout:
6 rounds
10 Bar Facing Burpees
10 Push Press 95/65 INT-75/45 BEG-45/35
10 Bar Facing Burpees
Rest 3 Mins Between Each Round
-COACHES NOTES: Those going RX should aim for a time of 1:30 or less per rounds. Those adding in scales or progressions aim for a time of 2:15 or less per rounds. Make sure you are scaling appropriately so that the times are doable for you. The Push Press should be at a weight to do the 10 unbroken-

Alternate Version:(Only use if you think the burpee reps will REALLY hold you back from getting the above listed times)
4 Rounds
7 Burpees over the bar
10 push press 64/45
7 Burpees
Rest 3 minutes between rounds

Optional accessory work
Overhead Carry 3x 100 ft
Use 2 dumbbells/kettlebells. You choose the load but use the heaviest weight you can for each set. Rest as needed between sets

Warm Up:
3 Rounds
10 PVC Pass Through
7 PVC Snatch High Pulls
6 PVC Back Squats
5 PVC Good Mornings

Workout: Partner Workout
3 Rounds
40 Deadlifts 185/155 INT-165/135 BEG-135/115
30 V-ups
14 Bar Muscle-ups(Any Progression) INT-7 Chest to Bar+ Ring Dip (Pull Up-Dip) BEG-Ring Row+Bench Dip
–COACHES NOTES: Teams working efficiently at the RX weight and movements should get this done around 16:30/18 minutes. Those teams who are adding in progressions or scales should still be moving efficiently but aiming for more around a time of 25 minutes, but always pushing for less.–

Optional accessory work:
DB Glute Bridge 3 sets of 10 reps with the heaviest DB you can use. Rest as needed between sets.

8am Endurance: Looks like it might be storming. If it is we will do the rower workout that was up last week.
Row 5.. Every 2 minutes starting at 2:00 perform 15 air squats and 15 sit ups.


If its not we are testing our mile times.


9am Mobility

10 am Workout:
15-12-9
Hang Power Cleans 125/115 INT-115/95 BEG-95/65
Overhead Squats
200m Run Between Each Round
REST 5 MINUTES
9-12-15
Overhead Squats 125/115
Hang Power Cleans
200m Run Between Each Round

Variations:
With a Partner
30-24-18
Hang Power Clean 125/115 INT-115/95 BEG-95/65
Overhead Squats
200m Run Between Each Round
REST 5 MINUTES
18-24-30
Overhead Squats 125/115
Hang Power Cleans
200m Run Between Each Round
**If you can’t overhead squat, let’s switch it to a front squat. Not even close to the same thing, but we would rather have you moving weight with intensity during the wod rather than having 2 bars set up and overhead practicing overhead squats during a wod.

OPEN WORKOUT SCHEDULE:
-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout.
–If you are registered we will set you up with a judge to verify your score.
-Friday Night Lights will start at 4pm and we will run heats of the workout until 7:15pm.
-There will time Saturday from 8am-10am to do the workout if you are registered. The space will be first come first serve and you will have to set up your own judge.
-There will a chance to redo or complete the workout Sunday BUT THERE WILL ONLY BE TIMES FOR 1ST ATTEMPTS MONDAY, NO REDOS

For those registered for The Open make sure to check the standards and movement requirements by CICKING HERE and clicking the ‘WORKOUTS” tab Or by checking the Train Harder Facebook Page. After the workout release at 8pm. We will update our information as soon as we can

Workout:
“20.2”
20 Min AMRAP
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders

CLICK HERE TO SEE STANDARDS AND PROGRESSIONS

Warm Up:
Group Dynamic Warm Up
High Kicks
Toe Touches
Air Squats w/Side Lunge
High Knees
Butt Kicks
Arm Circles/Swings

7 Rounds
1 Minute Max Bike Calories
Rest 3 mins
DON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!

Suggested scores!

Super fitness robot time / rounds: 25 calories per min for all the rounds. More Likely time / rounds: 15/10 calories per min.

Accessory work. 4x100m farmer carry. As heavy as possible. one dumbbell or KB in each hand…

Feeling stronger. Load up a bar with 45’s and try to farmer carry that.. dont slam the ends of the bar into the ground if you are doing that.