WOD

14

Dec

Saturday December 15th

December 14, 2018

Train Harder Holiday Mash Up! Wear your favorite ugly holiday sweater/tshirt/tank and bring a $10 white elephant gift! We will be doing a Holiday Wod that may or may not involve competing for the white elephant gifts. Following the workout we will have Mimosas and Cookies…and any other brunchy food you may want to have if you decide to bring a dish to pass. Later that evening come back with your popcorn for a Train Harder movie night!

if you forget your white elephant gift don’t worry, you can still come and workout. You just won’t do the gift exchange.

Schedule:
9:00am – 9:20am: Social time / warm-up
9:20 – 10:15am: wod, fun and games
10:15 – 11:00am: White Elephant & Snack time!!
11:00am – 7:00pm: nap, grocery shop, take a shower, play with your kids and do laundry
7:00 pm – 9:00pm: MOVIE TIME!!

Here is the workout!

1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

13

Dec

Friday December 14th

December 13, 2018

Warm up-
3 Rounds
Run 200
10 Push ups
20 Pass through
20 Air squats

Strength/skill 15 minutes
Back Squats
4X10, do a few warm up sets then build up to 4 heavy sets of 10.

Regional Event 3 (Kind of)

You can mix and match the movements you can do from the different ones listed below. Pick movements that are going to keep you moving but are challenging.
20 minute time cap.

3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
40 single leg squats
36-ft. handstand walk

Scroll for scaling options.
Post time to comments.

Scaling
This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.

Intermediate Option
3 rounds for time of:
5 muscle-ups (bar or ring)
36-ft. handstand walk,
40 single leg squats or 80 squats
36-ft. handstand walk,

Option 3
3 rounds for time of:
15 Pull ups
9 Hand stand push ups
80 squats
9 Hand stand push ups

Option 4
3 rounds for time
20 Ring Rows
20 Push ups
80 Squats
20 push ups

12

Dec

Thursday December 13th

December 12, 2018

All strength day
Warm up
Bike 5 Minutes the do 4 rounds
5 pull ups
10 push ups
15 squats

Last session of squats and milk if you are doing it. Replace the front squats with that if you are doing it.

You need to build up to your working weight for each movement, your working weight should be extremely heavy. You should be fearing your next three reps. I think many of us miss the point of this heavy strength. This is where change happens, this is how you get stronger. This should be very uncomfortable. You should be close to missing on the 3rd rep. We will be the judge if you are going heavy enough for your current ability level. Obliviously we are not going to make beginners do 3 rep maxes, we might up the reps, but its still going to be heavy.

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

Wod
10 Minutes amrap
8 bike cals
8 burpees

11

Dec

Wednesday December 12th

December 11, 2018

Warm up-
800 M run
30 push ups
30 pull ups
Grab a bar
0-2 minutes 10 Power position power cleans
2-4 Minutes 8 Hang position power cleans
4-6 Minutes 8 power cleans from the shin

Continue to warm up for 5 minutes doing power cleans, get your starting weight on your bar in that 5 minutes. This is a contest. Out lift your buddy. When everyone has their first weight on the bar we will start a clock for 12 minutes. Go for your 1 rep max power clean in that time.

Wod

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.
Post times for each sprint to comments.

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

10

Dec

Tuesday December 11th

December 10, 2018

Honor a fallen Hero by picking your own Hero Wod.
Do some research, the are all listed in the link.
Message your friends and have them meet you at the gym to do this together.

All we ask is that you warm up properly for the wod you are about to do, and please set your own timers on your phone.

Enjoy this one. If you are completely lost we will throw some ideas out there for you.

For those who have been missing the “Holleyman” workout, now is your chance.

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort. Click the hero wod drop down when you go here.

Post choice of Hero and result to comments.

The default wod if you do not pick one is
Hotshots 19, in honor of the 19 firefighters that lost their lives in Prescott, AZ
6 rounds for time
30 Air Squats
19 Power Cleans 135/95
7 Strict pull ups
Run 400

Scaling
Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Invite your friends

Saturday December 15th

Friday December 14th

Thursday December 13th

Wednesday December 12th

Tuesday December 11th