Tuesday Games Training
Skill Test:
Max Effort Ring Muscle-Up Test
Strict or Kipping Option
- Choose which option that you’ve been working on the past 6 weeks
- Men after test if under 10 on Strict or 20 on Kipping accumulate the remainder of the reps after the test (example 15 kipping, drop rest then hit a set of 5)
- Women after test if under 7 on Strict or 15 on kipping accumulate the remainder of the reps after the test (example 7 kipping, drop rest then hit a set of 5 and a set of 3)
Strength Work:
Power Clean + Hang Power Clean + High Hang Power Clean
10 x Complex
Sets 1-3 – 55-60%
Sets 4-6 – 60-65%
Sets 7-8 – 65-70%
Sets 9-10 –70-75%
Push Jerk
5 x 6 @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep
New Set Every 2:00
Metcon:
As Many Rounds and Reps as Possible In 12 Minutes
100 Double-Unders
20 Alternating Dumbbell Snatches (70/50)
100 Foot Sandbag Carry (150/100) (Bear Hug)
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
#1
3 Rounds
100m Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2:00
#2
4 Rounds
20/15 Calorie Bike
20 GHD Sit-Ups
6 Sandbag Cleans (150/100)
200’ Shouldered Sandbag Carry
Rest 1:00
Running Endurance Option
4 Rounds
Run 800m
New Run Every 6:00
Run each set at ascending percentages: 75, 80, 85, 90%
Aerobic Capacity Accessory:
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Bike of Bike Erg
20/15 Calorie Assault Runner or Row
Max Burpees In remaining time
Rest 2:00 then repeat for a total of 4 sets.
