Warm up-
5 minute row
Then 3 rounds
20 Pass Throughs
15 Overhead Sqaut thearpy squats against the rig

Strength-
3-3-3-3-3-3 Overhead squats
If you are  experienced with this movement go heavy
5-5-5-5-5-5 If you are not experienced. Use this time to drill technique. LOW WEIGHT

Wod- **We want you to try for these overhead squats, even if its light weight. If you absolutely can not do them we will sub out front squats or back squats.

Warm up- Start together at 5 after
8 minute Emom
Even minutes
6 burpees
Odd minutes 30 seconds bike

Grab a bar
0-2 Minutes 10 Front squats
2-4 Minutes 10 Power Position Power Cleans
4-6 Minutes 6 Hang position power cleans, pause in the catch then front squat
6-8 minutes 6 Hang position squat cleans

Strength

Warm up
3 Rounds
Run 200
20 Airsquats
10 Push ups

Review points of performance of a front squat
4×7 front squats, all working sets should be in the 80-85 percent of your max range.

Strength- Starting a short front squat cycle- Your weights for your working sets should be challenging EVERY TIME What is a working a weight? Its the weight you use after you completely warmed up and have slowly built up to that weight. An example.
4 sets of 7 front squat- If your goal is to do your 4 sets at 225 it might look something like
A few empty bar sets of 10, one set of 10 at 135, one set of 7 at 155, one set of 7 at 185, maybe another set of 3-4 at 205
THEN 4 SETS OF 7 AT 225.

Wod- *Its point 7 seven miles on the bike each round.. not 7 miles.

Sunday Funday at 10Am
Partner 12 days of Christmas

7 Min AMRAP

• 12 KB Swings (50/35)
• 11 Push Presses (95/65)
• 10 Double Unders (30 singles)
• -While one person is working the other person is performing a plank
• -When one person is done with a round then you switch

3 min rest

7 Min AMRAP

• 9 Partner Deadlifts (315/225)
• 8 Partner Push Ups (this is where you both do a push up facing each other then clap hands at the top of the push up)
• 7 Partner Wall Balls (20/14) (Throw the wall ball up, partner catches it. back and forth)
• -Both people working at the same time

3 min rest

7 Min AMRAP

• 6 Box Jumps
• 5 db Thruster 50/35
• 4 db Front Squats
• -Partners Switch after one round
• -While one person is working the other person is resting

3 min rest

For Time

• Burpee ladder
• 12-11-10-9-8-7-6-5-4-3-2-1
• Person A does 12, person B does 11, person A does 10, person B does 9…

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!