Wednesday Games Training

Metcon:

30 Minutes

Every 10 Minutes

Bike 40/30 Calories

100’ Handstand Walk 

10/7 Ring Muscle-Ups

 

Superset Strength:

Tempo Bench Press 

4 x 2 @ 21X1

(your goal this week is to establish a 2-RM: slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

 

W/ (rest 1:00 B/T)

 

Dual Dumbbell Split Squats

4 x 6 per leg

(hold by your sides the heaviest dumbbells or kettlebells you can handle) (no elevation on legs)

rest :45 between legs

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

Running Endurance Option

8 Rounds for distance of:

:40 Sprint

1:20 Walk

 

Rowing Endurance Option

4 Rounds

Row 1000m

Rest 3:00

Note times for each set.