IF YOU ARE REGISTERED FOR THE OPEN DO NOT FORGET TO ENTER YOUR 20.4 SCORES!!

There has been questions about a “Midnight Murph” even that I had talked about earlier. We are going to try to reschedule that for now. We will keep you posted.

Warm Up:
3 Rounds
100m Run
8 Wallballs
8 Sit Ups
8 Empty Bar Shrugs

15 Minutes to build to your workout weight. You can go over and get 3 to 5 sets of moderately heavy deadlifts in you feel like it.

Workout:
3 Rounds
400m Run
15 Deadlifts 185/145
12 Dumbbell Push Press 50/35
9 Knees-to-Elbows
–Coaches Notes: This workout gives a little “love” to all aspects. There’s cardio, strength, and bodyweight movements. With that being said, pick what suits you best and use it to your advantage. Go through that section little faster to save time. Those going RX should be aiming for 13 Minutes or less. Everyone should be looking to get under 20 minutes with it only being 3 rounds get a groove and push yourself. The video below demonstrates a strict K2E and even though we are kipping our movement the video gives several tips that can help those looking for Toes to Bar and other gymnastic movements.

**Optional Accessory Work:
L-Sit 1x 1 Min 30 Seconds
You can use the paralettes, do it hanging, or try from the rings. If you need you can also go through 3 Max effort Plank Holds.

Warm Up:
3 Minute Run(600m)-Bike-Row
THEN
10 PVC Snatch Grip High Pulls
8 PVC Pass Throughs
7 Elbow Circles Both Ways
7 Wrist Circles Both Ways
8 Air Squats

WOD 1
Overhead Squat 2-2-2-2-2-2-2
Rest as needed between sets.
–Coaches notes: For those comfortable with this movement go from either around 65% or 85% of your current 1rm for each set. Try and use the same weight for each set, so warm up to that specific weight and then get into your working sets. If you struggle with this squat stay light and work on technique, even if it is grabbing a PVC and doing squat therapy. —

WOD 2
With a Partner
5 Rounds
500m Row
20 HSPU -(Pike Push Ups,1Min HS Hold, Strict DB Press)
18 Power Cleans-Weights listed below
Rd1.95/75 Rd 2.135/95 Rd 3.155/115 Rd4.175/135 Rd 5.205/155
–Coaches Notes: Noticing how to the weights increase around 20lbs a round, you should be making the same increases to weights if you are starting at a lower weight. Avoid making only 5lb jumps. Split the work as even as you can between partners with all movements. Even if you and your partner are using different progressions use the same rep count.

If you are going through 20.4 for the first time or for a redo remember you have from 8-10 to get the workout done. Past 10am the class will have priority to the floor. At 9am ,mobility will also have priority of a section.

8am-Endurance. Tis the season to practice for the Turkey Sandwich 5 run. Going for distance today
Beg-Run/walk (minute on minute off) for 30 minutes
INt- Run 30 minutes slow
RX-Run 45 minutes or 5 miles, which ever you hit first.

9am Mobility

Warm up:
5 Minute (800m)-Bike-Row
THEN
3 Rounds
7 PVC Pass Throughs
7 PVC Overhead Squats
7 Pull-ups or Ring Rows
7 Push-Ups
2 Turkish Get-Ups Right arm (video posted below)
2 Turkish Get-Ups Left arm

Workout:
10 Rounds
1 Rope Climb or Any Progression -3 Low Rope Pulls
10 Burpees
15/10 Row Calories
Rest 3 Mins Between Each Round.
–COACHES NOTES: When doing the workout decide on a rope climb method that will keep your rounds at about 1:15 or less with all of the other movements within it. Keep in mind you will have those 3 whole minutes to rest and get yourself set for the next round so try to keep the movements unbroken or with SHORT rest between and under 3 minutes.–

Partner Option:
10 rounds
2 Rope Climbs
20 Burpees
30/20 Row Calories
Rest 3 Minutes Between Each Round

**Optional Accessory Work**
Option 1-
For quality: Build to a 5 Minute Sandbag Hold
As Heavy As Possible. Rest as Needed

Option 2-
Tempo Push-ups 12×1
Tempo is 5-5-5-5
5 Second Down-5 Second Hold At Bottom-5 Seconds Up-5 Second Hold At Top
Rest as needed between reps. Keep Hips and shoulder in line the best you can throughout the whole movement, even if you are completing the reps from your knees or with a band still use the same tempo count.

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 announcement at 8pm

WE WILL UPDATE THE PAGE AS SOON AS WE CAN AFTER THE ANNOUNCEMENT OF 20.4. KEEP CHECKING THE FACEBOOK PAGES

Warm Up:

Workout:
20.4
30 box jumps 24/20in
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Time cap: 20 minute

DON’T FORGET ABOUT OUR FRIDAY NIGHT LIGHTS OPEN EVENT TOMORROW NIGHT FOR 20.4 FROM 4 TO 7:15PM

Warm Up:
6 Minutes Run(800m)-Bike-Row
THEN
2 Rounds:
High knees 25m
Butt kicks 25m
10 Lateral Lunges
10 Squat Therapy Reps
10 PVC Good Mornings
10 Broad Jumps

Workout:
2 Rounds
800m Run
100m Dumbbell Farmers Carry 50/35 BEG-35/25
10 Back Squats 225/185 INT-205/155 BEG-175/135
Rest 5 mins between each round.
–COACHES NOTES: For this workout your back squats should be heavy, working around 65-75% of your 1RM. You will be able to use the rack during the workout so the 10 won’t have to be unbroken. If the above listed weights are outside of the % ranges use a number close to them, keeping in mind you will have a 5 minute rest between rounds. Aim to get around 6:30/8 or less for each round if you are sticking to the 65-75% weight. For those going to a lighter percentage aim for 10:00 minutes or less for each round BUT like we mentioned before this squat should be heavy for the day. For the DB carry remember to keep those shoulders nice and high as well as pulled back, pretend you are walking with bags of candy and don’t want them to hit the ground.–

**Optional Accessory Work:**
Option 1:
For quality: 40 R Pistols 40 L Pistols
–Use bands or a bench squat progression for these if you have t–
Option2:
L-Sit Pull-ups 1×30
–Bent knee pull ups can also be done–