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June 14, 2022

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.

 

June 14, 2022