Wednesday Games Training

Strength:

Behind the Neck Press in Split Position

5 x 5

• New Set Every 2:00
• Progressive
• (Build to Moderate 5 to Reinforce Split Position)

then…

Split Jerk 

8 x 2 

• New Set Every 2:00
• Progressive

Metcon:

4 Rounds

For Time:

10 Thrusters (135/95)

20 Chest-to-Bar Pull-Ups

30 Wallballs (30/20-10/9)

Rest 3:00 b/t sets 

Optional Additional Work Sessions:

• Choose additional work sessions that focus on your weaknesses. 
• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work)

 

Mixed Conditioning Option

 

4 Rounds

Every 8:00

25 Burpee Jump and Touch 6” Target

25/18 Calorie Row

25 Kettlebell Swings (70/53)

25/18 Calorie Bike

 

Running Option

6 Rounds

Run 600 Meters @ 90% of your 1-Mile PR pace

Walk 200 Meters

 

Rowing Endurance Option

3 Rounds

10 Minutes of Rowing with Rate Changes

Rest 5:00

* Row the first four minutes of each set at 22 s/m, the next three minutes at 24 s/m, the next two minutes at 26 s/m, and the final minute at 28 s/m. Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.