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Games Training WOD

Friday L2

Warm-Up:

:20 Low Ring Support Hold

:20 Low Ring Dip Hold

:20 Low Ring Transition Hold

1:00 Bike

10 Ring Kips

6 Toes To Ring

10 Box Step-ups

6 Box Jumps

10 Kettlebell Deadliifts

6 Kettlebell Swings

 

Strength:

Strict

March 28, 2024

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Thursday L2

Warm-Up:

:30 MedBall Bearhug Squat Hold

10 Snatch Grip RDLS (45/35)

8 Snatch Turnovers

:20 Back Squat Hold

5 Snatch LiftOffs

5 Hang Snatch Pulls

3 Power Snatch

:10 Overhead Squat Hold

 

Strength:

Snatch + Overhead Squat + Floating

March 27, 2024

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Wednesday L2

Metcon:

24 Minutes

Max Distance Bike

Every 3:00 

Odd Rounds: 200′ Farmers Carry (53/35)

Even Rounds: 200′ Sandbag Carry (150/100)

 

Elite: RX

Semis: RX

Quarters: RX


March 26, 2024

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Tuesday L2

Warm-Up:

:30 Deadhang

:30 Hollow Hold

:30 Wall Supported Handstand Hold

Into…

3 Rounds

150m Row

6 A-Frame Push-ups

4 Strict Chin-ups

 

Gymnastics:

10 Minutes

Every Minute On the Minute

#1: 8 Strict Handstand Push-ups

#2: 2 Legless Rope

March 25, 2024

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Monday L2

Warm-Up:

:30 Front Squat Hold

:30 GHD Hip Extension Hold

:30 Single Unders

Into…

2 Rounds:

8/8 Barbell Single Leg RDL

10 Clean Turnovers

8 Strict Press

20 Double Unders

 

Technique:

Clean And Jerk Technique 

2 Position Halting Clean

March 24, 2024

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Saturday L2

Warm-Up:

6 Minutes

As Many reps As Possible

10/8 Calorie Bike

10 Medicine Ball Squat Cleans (20/14)

8 Box Jumps

4 Kipping Pull-ups

 

Strength:

Snatch

10 x 1

New Set Every 1:15

All Sets between 70-80%

 

Clean And

March 22, 2024

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Friday L2

Warm-Up:

3 Rounds

12/9 Calorie Row

8 Hand release Push-ups

4 Rope Strict pull-ups

 

Strength:

Bench Press

2 x 5

2 x 3

2 x 1

New Set every 1:30

Progressive

Week 3/3, no grinding the weights out. working

March 21, 2024

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Thursday L2

Warm-Up:

10 Ring Kips

6 Toes to Rings

8 Snatch Grip Deadlifts

6 Snatch Turnovers

6 Good Mornings

4 Back Squats

:20 Overhead squat Hold

 

Strength:

Above the Knee Halting Snatch

7 x 1

New Set Every 1:30

Pause

March 20, 2024

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Wednesday L2

Metcon:

4 Rounds For time:

500/450m Row

30 Ab Mat Sit-ups

250/225m Row

16 Single Dumbbell Box Step-ups (50/35)-(24/20)

 

Rest 3:00

 

3 Rounds For time:

500/450m Row

20 Ball Slams (30/20)

20 Box Jumps (24/20)

 

Elite: RX

March 19, 2024

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Tuesday L2

Warm-Up:

60 Single Unders

40 Single Crossovers

20 Double Unders

10 Double Crossovers

into…

3 Rounds:

10 Alternating Russian Kettlebell Swings (53/35)

10 Single Kettlebell Shoulder to overhead (5R/5L)

:20 Handstand Hold

 

Rounds 1 & 2 perform the handstand

March 18, 2024

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