Close

May 13, 2022

Saturday Games Training

Strength:

Deadlift

10 x 2 @ 70% 

New Set Every 1:00

  • Double Overhand Grip. Let the barbell settle to a dead-stop before pulling the second lift. Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy, but you will get stronger by moving the barbell fast.

Metcon:

3 Rounds

For Time:

400m Run

20 Alternating Dumbbell Snatches (70/50)

100’ Suitcase Walking Lunge (50/35)

 

  • When the running clock reaches 20:00, then…

 

As Many Rounds and Reps as Possible in 15 Minutes of:

Row 1000m

150 Double Unders

 

Team Workout Option

 

Teams Of 4

3 Rounds

For Time:

400m Team Run

20 Worm Clean and Jerks

100’ Worm Lunge 

 

  • When the running clock reaches 20:00, then…

 

As Many Rounds and Reps as Possible in 15 Minutes of:

Row 250m

25’ Handstand Walk

Break-Up Into Pairs

1:1 Work to Rest

  • Sprint the row and immediately go into a tired handstand walk. (quick transitions is the goal of this workout)

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)

 

Strength 

4 Rounds:

1:30 Wall-Sit

:30 Sandbag Squat (Bear Hug Position) (150/100 lbs)

100’ Sandbag Carry (150/100 lbs)

Rest 2:00

 

Running Endurance

 

30:00 Run

Run each 400 at Aproxx. 85% of last week’s 1-Mile time trial pace if your 1-mile was 6:00, run today’s session at approx 1:45/400m.

 

Rowing Endurance Option

For Time:

Row 7500 Meters

 

May 13, 2022