Saturday Games Training
Strength:
Deadlift
15 x 1
- New Lift Every 1:00
- 75% Across
Metcon:
For Time:
150 Double-Unders
50 Wallball (30/20-10/9)
40 Strict Handstand Push-Ups
30 Burpee Box Jump Overs (24″/20″)
20 Ring Muscle-Ups
150 Double-Unders
When the running clock reaches 20:00…
For Time:
40 GHD Sit-Ups
100’ Handstand Walk
40 GHD Sit-Ups
(Partner Option):
For Time:
200 Double-Unders
100 Wallball (30/20-10/9)
80 Strict Handstand Push-Ups
60 Burpee Box Jump Overs (24″/20″)
40 Ring Muscle-Ups
200 Double-Unders
When the running clock reaches 20:00…
For Time
60 GHD Sit-Ups
200’ Handstand Walk
60 GHD Sit-Ups
- You Go I Go Style
- Handstand Walk in 25’ Sections Unbroken
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 Accessory Option
#1
3 Rounds
For Quality
10 Ring Rows
15 Single-Arm Dumbbell Tricep Extension Right Arm
15 Single-Arm Dumbbell Tricep Extension Left Arm
15 Single-Arm Dumbbell Tricep Extension Right Arm
15 Single-Arm Dumbbell Tricep Extension Left Arm
Rest as needed
#2
3 Rounds:
1:00 Wall-Sit
:30 Sandbag Squat (150/100)
100’ Sandbag Carry (150/100)
1:00 Wall-Sit
Rest 1:30
Running Endurance Option
Run 3 Miles @ 80% of your 1-Mile time trial pace
E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.
Rowing Endurance Option
For Distance:
15 Minutes of Rowing
Rest 4:00
15 Minutes of Rowing
