Friday Games Training

Strength:

Overhead Squat

4@65-70%

3@75-80%

2@80-85%

1@85-90%

 

Then…

 

4 x 6@75%

• New Set Every 2:00

Metcon:

For Time:

30/21 Calorie Bike

30 Wallball- (30/20-10/9’)

 

Rest 4:00

 

For Time:

30/21 Calorie Bike

30 Wallball- (30/20-10/9’)

30 Strict Handstand Push-Ups

 

Rest 4:00 

 

For Time:

30/20 Calorie Bike

30 Wallball (30/20-10/9’)

30 Kipping Handstand Push-Ups

30 Power Snatch (95/65)

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

 

Skill Efficiency Option

 

“Skill Set #1”

For Quality:

100 Double Unders

10 Strict Pull-ups

10 Strict Handstand Push-Ups

10 Strict Dips

10 Muscle-Ups (Perform Strict If Possible)

5 Rope Climbs (2 Adjustments)

 

Bike Conditioning Option

5 Rounds

Every 5:00

12/9 Calorie Bike

5 Sandbag Man Makers (150/100)

12/9 Calorie Bike

Sandbag Manmaker: Bearhug Hold – Lunge Left, Lunge Right, Squat, Throw Over Shoulder