Warm Up:
2 Rounds
250m Row
6 Knee Raises
7 Air Squats
6 Empty Bar Good Mornings

Yes this workout is all back squats. When truly done rx this will be a challenge.

Workout:
For Time
2-3-5-10-2-3-5-10
Back Squat
RX-75% INT+55% BEG-40%
**Use the same weight for each set.**
Rest as needed between sets. Avoid having to change weight mid-workout.

THUNDERBROS FINISHER
EQUIPMENT

• Barbell and weights (maybe)

SET UP

• Press the barbell overhead and then bring to the back rack position (*not pictured).

EXECUTION

• Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall bringing the back leg to meet the front. Begin the next lunge step with the opposite leg.
  • Continue alternating legs accumulating 200 total steps.

CONSIDERATIONS

• Be sure to complete this finisher with an empty barbell before you consider adding load.

Bring a Friend Week is NEXT WEEK, bring one friend, bring two, bring a different one everyday, give them a chance to see how awesome Train Harder is!!

Warm Up:
3 rounds
200m Run
8 Leg Swings Each Leg
8 PVC Pass Throughs
6 Inchworms

Strength:
Bench Press
5-5-5-3-3-2-2
Work from 60% to 70%

Workout:
12 Rounds
9 Wall Balls 20/14
1 Snatch 75% Of Your 1RM INT-65% BEG-55%
Those going RX should be aiming for 8 minutes, those going for a progression aim to get under 12 minutes.

Workout:
With a Partner
6 Rounds For Time
16 Bar Muscle Ups INT-Chest To Bar Pull Ups BEG-Any other progression
30 Power Cleans 95/65 INT-75/55 BEG-65/45
18 HSPU INT-HS Hold 30 Seconds BEG-STRICT DB Press
21/15 Cal Bike

8am Endurance:
4x200m with a minute rest- the true 200
2×400 with 2 minute rest
2 mile run

Option 2- Train Harder Triathlon version 2.0

1500M row
1 Mile Run
40 cal bike
1000m Row
800m Run
30 cal bike
500M row
400m Run
20 cal bike


9am Mobility

10am Workout:
Going Solo Today
6 Rounds
10/7 Bike Calories (Or Rower Cals IF all the bikes are full)
10 Power Snatches 95/65 INT-75/55 BEG-65/45
10 Pull-ups INT/BEG-Any other progression
10/7 Bike Calories
***REST 3 Minutes Between Rounds***

Warm Up:
12 Min EMOM
-8 Bent Over Rows
-10/7 Cal Bike
-9 Barbell Shrugs
-30 Double Unders

Strength
Back squat.
5 sets of heavy 3s
Build up to a heavy 3 then perform all 5 working sets at that number.

For time RX
Run 400 m
21 Bar Facing Burpees
Run, 400 m
15 Bar Facing Burpees
Run, 400 m
9 Bar Facing Burpees

For time: Scaled
Run 200m
12 Burpees
Run, 200m
9 Burpees
Run, 200m
6 Burpees

The video below gives some helpful hints on how to make your burpees easier and more efficient. Check it out!!