Warm Up:
2 Rounds
10 Cal Bike/Row
6 Lunges
10 Leg Swings Each Leg
7 KB Swings

Workout:
WOD 1-
Back Squat
1-1-1-1-1-1-1
Using anywhere from 70%-90% for the working sets but staying at that same weight for all 7 sets.
Rest as needed between sets.
–Coaches notes: Even though the back squat might seem like a simple move there are still plenty of mechanical errors that can be made. Check out the video below to go through the Points of Performance of the squat and make sure you’re hitting them all as you squat in class.–

WOD2-
Solo Version
7 Rounds
7 Toes to Bar
7 Front Squats 135/95 INT-115/75 BEG-95/55
200m Run

Partner Version
7 Rounds
14 Toes to Bar
14 Front Squats
200m Run I go You Go Style

If you are going through/re-doing 20.5 Remember you have from 8am to 10am. SET UP YOUR OWN JUDGE. Once the 10am class starts the class has priority over the floor. 9am Mobility will also have priority of a section of the floor as well.

8am Endurance:
That Turkey Sandwich 5k is coming up fast, better get your running in!!
Run 1 mile slow
Then
4X400
1st 400 take a 1 minute break
2nd 400 take 2 minute break
3rd 400 take 3 minute break
4th 400 take 400 Minutes break
Then
Run 1 mile faster than your first mile

9am Mobility

Warm Up:
3 Rounds
With a Partner
10 Back and Forth Wallballs
6 Junkyard Dogs
200m Run Together

Workout: Solo Option
400m Run
9 Power Snatch 135/95
800m Run
15 Overhead Squats 145/105
400m Run
9 Squat Snatches 155/115

Partner Option:
400m Run-I go, you go
18 Power Snatch 135/95
800m Run -I go, you go
30 Overhead Squats 145/105
400m Run-I go, you go
18 Squat Snatches 155/115
–Coaches Notes: No matter if you are doing to solo or partner version these movement should be done in smart sets with the increasing weight as the workout goes on. That middle set of OHS is at a moderate weight for that movement so doing sets of 7/8 or even 5’s to 3’s might be best if you struggle with the movement instead of aiming for all 15. With the Partner version try to split it as even as you can and the runs should be at a fast pace since your partner will be waiting for you.–

**Optional Accessory Work:**
Barbell Bent Over Row
8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
((A video is posted below to go over the movement ))

Lets make this edition of FNL the biggest yet!! Remember heats will be going off from 4 to around 7:15p.m. Come out and cheer on those going through 20.5 and help everyone do their best.

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

Workout:
20.5
For time, partitioned any way:
40 Ring Muscle-Ups
80-Calorie Row
120 Wall-ball Shots 20/14
**Time cap: 20 min.
–Coaches Notes–
For those who are newer the word “Partitioned” means that you can break this workout up however you would like and for what will fit you best (Example-Doing 10 Muscle ups, then 20 Calories, then 40 Wallballs. or Starting with the wallballs and going to the calories). The tiebreak for the workout is the time that it takes you to complete all 80 Calories on the Rower and all 120 Wallball shots. So even if you haven’t gotten your ring muscle up yet you can still go RX for this and try to get those 2 movements done as fast as you can. Go to the link above to look at the standards and specific progressions for the movements.

REMEMBER TOMORROW NIGHT IS THE LAST FRIDAY NIGHTS LIGHTS FOR THE 2020 OPEN. EVEN IF YOU AREN’T REGISTERED OR DID THE WORKOUT IN THE MORNING, COME OUT AND CHEER ON THOSE WHO ARE DOING IT AND HANG OUT WITH THE T.H. FAM!!

Warm Up:
3 Rounds:
1 min Run(200m)-Bike-Row
10 Lunges With PVC Overhead
5 PVC Good Morning
2 Turkish get-ups, right arm
2 Turkish get-ups, left arm
7 Power Clean + Push Press With Empty Barbell

Workout:
5 Rounds
35 Double Unders or 50 Singles
7 Strict Handstand Push-ups- Kipping HSPU/Pike Push Ups/DB Press
5 Hang Power Clean & Jerks 115/75 BEG-95/55
–Coaches Notes: This should be an under 10 minute fast workout. Pick the correct scales and progressions for the Handstand movement as well as a light barbell weight that those 5 reps will done fast. If you are between doubles and singles give yourself 3 solid attempts at good sets before switching from doubles to singles.–

**Optional Accessory Work 2 Choices:
Choice 1: Farmers Carry 3 Rounds of 50m. Try to go with Heavy Dumbbells or Kettlebells with this.
Choice 2: Plank Hold Build Up to 3 Total Minutes

22 Days until we hit Thanksgiving and the “4th Annual Bill Sheehan Turkey Sandwich 5k” at the Suncoast Trial. If you haven’t seen the post on the members page CLICK HERE for the event page. Everyone is welcome to come and run all the info is on the page

Warm Up:
2 Rounds:
2 mins Run (400m)-Bike -Row (increase pace each minute)
10 Empty Bar Good Mornings
10 Air Squats (squat therapy style)
10 PVC Pass Throughs

Workout:
For time: 50 Dumbbell Busters 50/35
INT-35/25 BEG-Go 30 Reps with a comfortable weight
(What is a Buster you ask? glad you asked, go ahead and check out the video posted below!!)
–Coaches Notes: Not quite a Man Maker, but not quite NOT a Man Maker. We have gone through the Man Maker enough that you should know what a comfortable DB weight is for you. Use that for this workout, with the volume of reps being so high you shouldn’t being setting yourself to miss any reps with the weight. You want to aim for under 15minutes on this so scale you DB to help you accomplish that.-

**Optional Accessory Work- 2 Choices:
Choice 1:For quality: 15 Wall Walks
–Coaches Notes: If you struggle with this movement or have not done it yet, PLEASE watch the video below. Notice how she preforms the movement with a nice tight midsection and no curve in her lower back. Thinking almost a hollow hold position as you climb the wall. Having a caved in Lower Back makes this movement much harder than it should be.–

Choices 2: 3 Rounds For Quality of 25m Dumbbell Front Rack Lunge
You pick load and rest as needed between sets.
–We will do these outside so be aware of NOT slamming your knee down on the pavement. Nice long and wide steps for the lunges to help keep you balanced. Don’t lean out over your front foot your weight should be even–