Saturday Games Training
Skill:
3 Rounds
For Quality:
50 Double Unders
2 Legless Rope Climbs (ladies 1 legless + 1 foothold)
50’ Handstand Walk
Strength:
Superset
Bench Press
3 x 10 @ 21X1
- (2 second slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can, 1 second pause at top)
- Rest 1:30
Front Racked Dumbbell Squat
3 x 12 @ 31X1
- (3 second slow and controlled descent, then pause for one second in the bottom position, then explode up as quickly as you can, 1 second pause at top)
- Rest 1:30
- Both of these movements should be loaded HEAVY. As in, I would rather you fail the tenth rep than have the ability to complete an 11th rep if your life depended on it.
Metcon:
2 Rounds
For Time:
500/400m Row
40 Alternating Dumbbell Snatches (50/35)
30 Toes-to-Bar
20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
10/7 Muscle-Ups
Rest 3:00
Partners:
2 Rounds
For Time:
1000m Row
80 Alternating Dumbbell Snatches (50/35)
60 Toes-to-Bar
40 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
20 Muscle-Ups
Rest 3:00
- You go I go style
- Break up reps as needed between partners
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
4 Rounds
Max Unbroken Strict Pull-Ups
100’ Farmers Carry
20 GHD Sit-Ups
100’ Sandbag Bearhug Carry (HEAVY)
Rest 1:30
Running Endurance Option
Warm-Up
10 minute Run @ 65-70% effort
Followed by. . .
10 Rounds
:30 Hill Sprint or fully inclined treadmill in barbell
Rest 2:00-3:00 (walk down)
Rest 1:30 if on treadmill
