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.

REMEMBER WE HAVE NORMAL MORNING CLASS HOURS(5-6-9-10)
THE GYM WILL BE OPEN FROM 5AM TO 2PM FOR OPEN GYM HOURS BETWEEN THOSE CLASSES AS WELL

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,”(Video Posted below with the song) goes. You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Not everyone will set up their own bar/equipment we will plan the layout according to how many people come in for class. IF YOU ARE IN A BUSY CLASS PLEASE BE AWARE OF YOUR SURRUNDINGS, there is a lot going on with this wod.

CHRISTMAS EVE 12/24(Tomorrow)
NORMAL 5-6-9-10 AM CLASSES
WITH OPEN GYM BETWEEN CLASSES AND UNTILL 2 PM

GYM IS CLOSED ON WEDNESDAY 12/25(CHRISTMAS DAY)

NORMAL HOURS ON THURSDAY 12/26

Warm Up:
5 Rounds:
1 min Run(200m)-Bike-Row(Increase Pace Each Round)
3 Knees-to-Elbows- Hanging Knee Raises- Sit-Ups
3 Pull-Ups or Ring Row

Workout:
2 rounds for time of:
800 m Run
30 V-ups or Sit Ups
8 Rope Climbs or Rope Pulls
30 Minute Time Cap
–Coaches Notes–
We know everyone has been working those rope climbs and getting better at them which we love. Try to get through as many “full” climbs as you can with this workout, even if going up halfway on the rope is your full do that until you know you should switch to pulls. 16 Rope climbs is ALOT in one workout especially after all the core work before them. With that 30 minute time cap on the workout make sure to push those 800m and V-Ups/Sit Ups. The 30 reps of either of those movements should be done unbroken and can be a small “rest” for some. Those who are pretty efficient with all of those movements you should be aiming for staying under 20 minutes in the workout.

**Optional Accessory Work**
Option 1:
Barbell Bent Over Row
5×8
Rest as needed between sets Option 2:
2 Minutes Max Bike Calories