Wednesday Games Training
Metcon:
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”)
“Structural Strength”
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
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
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.