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!

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.