Wednesday Games Training

4 Rounds

Every 1:30

#1 – 20/15 Calorie Bike

#2 – 12 Hand Release Push-Ups + 12 Chest-to-Bar Pull-Ups

#3 – 30 Double Unders + 10 Dumbbell Thrusters (50/35)

#4 – 15 Burpee Box Jump Overs (24/20”)

3 Rounds

For Quality:

10 Bench Press (moderate heavy load across)

rest 1:00

12-15 Feet Elevated Ring Rows (21X1) (2 second negative, 1 second pause at bottom, explode up 1 second pause at top)

Rest 1:00

20 GHD Hip Extension w/ 1 second pause at top of each rep

Rest 1:00

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

3 Rounds

Run 1000m @ an aerobic pace

Sprint 200m @ 98% effort

Rest 3:00

Rowing Endurance Option

4 Rounds

Row 750m

Rest 2:00

Aim for consistency over the course of the four sets.