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!!
Warm Up:
2 Rounds
200m Run
6 Broad Jumps
7 Burpees
8 Air Squats
Strength:
Deadlift
3×5 60%
3×3 65%
3×2 70%
Workout:
12 Rounds For Time
9 Wall Balls 20/14
1 Clean & Jerk 85% of 1RM INT-75%
Scaling options:
10 rounds For Time
9 Wall Balls 14/10
2 Clean & Jerk 65% of 1RM
***The Clean and Jerk is ONLY 1 REP at time, this is a time to go a little heavier than you usually would in a workout***
Scaling if you are not comfortable working close to your 1 rep max in a wod
10-12 rounds
9 Wall Balls
4-5 Clean and Jerks at 50 percent of 1 rep max.