Monday Games Training

Strength:

10 Rounds

Every :30

#1) 1 Snatch Balance

#2) 1 High Hang Squat Snatch 

#3) 1 Snatch

Perform all movements at 65-70% of your 1-RM Snatch.

 

Deficit Deadlift

3 x 10 reps @ 55%

New Set Ever 2:00

 

Back Squat 

3 x 10 @ 60%

New Set Every 2:00

 

Metcon:

3 Rounds 

For Time of:

10/8 Calorie Bike

12 Burpee Box Jumps (24″/20″)

10/8 Calorie Bike

12 Wallball (30/20-10/9’)

• Score Total Time

• Rest 3:00 and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your burpees drop off, etc….

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

 

Aerobic/Gymnastics Accessory Option

For Time:

40/30 Calorie Row on Concept 2

40 Strict Handstand Push Ups

40/30 Calorie Row

250’ Handstand Walk

40/30 Calorie Row

40 Toes to Bar

40/30 Calorie Row

20 Strict Handstand Push Ups

100-Foot Handstand Walk

20 Toes to Bar

 

Rowing Endurance Option

“Concept 2 10-Minute Time Trial”

For Max Calories:

10 Minutes of Rowing or Bike Erg

Note which machine was used, and number of calories or meters achieved. You will use this as a baseline.