Warm Up
800 M sandbag run with a partner
80 slam balls with a partner
20 Empty bar power snatches

Strength
10 Minutes Emom
1 Power Snatch
1 Full Snatch
1 OHS

Wod For time
60 Calorie bike buy
4 rounds
9 Full Snatches 135/95
9 ring dips
1 sled push
Immediately followed up by 800m run
Time stops when you come in from your run

Warm Up-
40 Push ups
40 ring rows
40 Pass throughs
1 shoulder stretch-coaches choice

Strength
6 set of 5 Strict Press
From First! Your neck shouldnt be pinched back, you SHOULD NOT be looking at the ceiling or the bar going up. the end position of the bar is directly above your ears, NOT out in front of you

Wod- Rowing Nightmare, this is a lot harder than it looks, don’t skip because “its just rowing”
Partner up with someone who rows about as fast as you
6 sets of 500m row, rest is equal to time it took you to row- post all your rounds on the chalk board! Push each other. this workout is what you make it. If you are talking about who won “the Voice” or who was on “the view” while you are rowing…. you aren’t giving it enough effort.. not even close.

Warm Up-
Let’s have some dumbbell fun
800 m row or run
40 pvc OHS
40 Dumbbell overhead squats

Strength-
10 Minunte EMOM of this complex, try to work up to decent weight, no max outs necessary
1 Clean
1 Hang Clean
1 Shoulder to Overhead

Wod- For time
80 Double unders
5 Clean and Jerks 135/95
40 Double Unders
10 Clean and Jerks 135/95
20 Double Unders
10 Clean and Jerks 135/95
Immediately into 50 Burpees over your bar

LAST DAY TO REGISTER FOR THE 6 WEEK CHALLENGE
https://trainharderinc.com/6-week-open-challenge/
We will be getting everyone’s shirts size tomorrow and putting the shirt order in for the Challenge Shirts by the end of the day so we can have them for the start of the challenge
-Participants will need to do their first INBODY weigh in on Friday, Saturday, Sunday or Monday. A coach will help schedule that with you, only takes a few minutes.

Monday Warm Up
5 Rounds
5 pull ups
10 Push ups
15 squats

Strength-
Pause Back Squats. Pause 2 seconds at the bottom of each squat
4,4,4,4,4
Warm up with lighter weight first.. then work from 70 to 85ish percent!
Full Squats! Depth over weight, if you can’t get low enough (injury is the exception) the weight is too heavy. take weight off and get low.

Wods- Does not matter which wod you start with, 3 minutes recovery. looking for max effort during the 5 minutes of work!
5 Minute Amrap
10 Rower Cals (we will move the rowers over by the wall balls
10 Wall Balls

Rest 3 Minutes

5 Minute Amrap
7 Bikes Cals
7 Burpees

Rest 3 Minutes

5 Minute Amrap
7 Dumbbell Thrusters
7 Pull ups

Wod Wars based wods
TEAM OF 2 (wod wars is teams of 3 but its still ok to practice in teams of 2)

Wod 1
8 Minutes to find 1rm of this complex
1 Clean
1 Hang Clean
1 Front Squat
1 Shoulder to overhead

Wod 2-
12 Minutes
Run 400 Meters with a wall ball
then compete 100 wall balls
With remaining time  perform an Amrap of
25 toes to bar (sub knee raises or sit ups)
2 rope climbs (wod wars is 10 rope climbs but we don’t want people waiting for ropes)
50m overhead walking lunge (double kettlebells, one partner walks it down, one walks it back)

Wod 3-
6 Minutes Amrap
20 Deadlifts
20 shoulder to overhead
20 Front squats
20 snatches
20 OHS

Rest 2 Minutes

6 Minutes
20 Burpee box Jump
15 Ring muscle ups (or pull ups, or ring rows)