Wednesday Games Training
Superset Strength:
Tempo Double Kettlebell Front Squat @ 30X2
3 x 12
w/
20 Unbroken Goblet Squats
Rest 2:00 b/t sets
- 30X2 = (Down 3 seconds, no pause, explode up, 2 second pause at top)
- Hold KB handles under chin
- After completing a set of 12 dual KB front squats at tempo, set kb’s down, pick one back up and immediately go into a set of 20 goblet squats without a tempo!
Metcon:
3 Rounds
Every 10:00
10 Deficit Handstand Push-Ups (45/25lbs Hi Temp Plates)
20 Deadlifts (225/155)
30 Pull-Ups
400m Run
- Score time on each interval
- Rest remainder
Accessory:
For Quality
Superset
Banded Hamstring Curls
2 x 40
w/
Banded Good Mornings
2 x 20
Rest 1:00
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
4 Rounds
10 Kettlebell Suitcase Deadlift (per side)
Rest as needed
:30 Supine GHD Hold
Rest as needed
Strict Gymnastics Accessory Option
For Time:
30 Strict Handstand Push Ups
Aerobic Capacity Accessory Option
For Max Calories:
30 Minutes of Echo Bike
Give this test the respect it deserves and stay focused throughout the full 30 minutes.