Wednesday Games Training
Strength:
Dual Kettlebell Front Squat Complex
5 x Complex
Pause Kettlebell Front Squat @ 24X1 + 4 Front Squats w/o Tempo
- New Set Every 2:00
- (First squat is 2 second negative, 4 second pause in the hole, explode up 1 second pause at top before moving through the next 4 without any tempo prescription)
- Suggested weight 70/44’s (go heavier or lighter as needed)
- Handles under chin elbows down we are building positional and core strength with this movement. Keep technique tight!
Metcon:
For Time:
30 Thrusters (95/65)
10 Sandbag Over The Shoulder (150/100)
30/24 Calorie Row
When the running clock reaches 8:00…
For Time:
30/24 Calorie Row
30 Thrusters (95/65)
10 Sandbag Over The Shoulder (150/100)
When the running clock reaches 16:00…
For Time:
10 Sandbag Over The Shoulder (150/100)
30/24 Calorie Row
30 Thrusters (95/65)
- Score Each Piece
Accessory
One set of:
100x Banded Hamstring Curls
Keep a steady pace with a light band Unbroken.
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 Deadlifts
Rest as needed
100’ Single-Arm Kettlebell Front Rack Carry
Rest as needed
Strict Gymnastics Accessory Option
6 Minutes
Every Minute On The Minute
10-Second Handstand Hold Against Wall + 4-7 Strict Handstand Push Ups
Aerobic Capacity Accessory Option
3 Rounds:
Bike 12 minutes @ 30:00 Max Calorie Pace
Rest 2:00
