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September 22, 2022

Friday Games Training

Strength:


Overhead Squat

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[email protected]%

 

Then…

 

4 x [email protected]%

  • 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

 

September 22, 2022