Close

Games Training WOD

Thursday L2

Metcon:

40 Minutes

Every Minute On the Minute

#1: 15/12 Calorie Row

#2: 10 Parallette Shoot throughs

#3: 16 Single Dumbbell Box Step-ups (50/35)-(20″)

#4: Max Dual Kettlebbel Farmers carry Hold (70/53)

 

Score is seconds for each round on

June 12, 2024

Read More

Wednesday L2

Strength:

3 Position Halting Clean

7×1

New Set Every 1:30

Pause for 2-3 Seconds at 2″ Off the Ground,

Below the Knee, and Above the Knee.

 

Metcon:

24 Minutes

Every 1:30 for 4 Rounds

#1: 15 GHD Sit-ups +

June 11, 2024

Read More

Tuesday L2

Strength:

16 Minutes

Every 2 Minutes

#1: 8 Strict Press

#2: 5 Weighted Strict Pull-ups

 

Progressive in weight on both the Pull-ups and the Strict Press

 

Metcon:

10 Minutes

As Many Reps As Possible

400m Run

20 Burpee

June 10, 2024

Read More

Monday L2

Strength:

Snatch Balance W/ Pause

5 x 3

New Set Every 1:30

Pause for 3s in the receiving position

Staying light here working receiving the bar as low in the squat as possible. the goal of this is positional work,

June 9, 2024

Read More

Saturday L2

Warm-Up:

3 Rounds:

:20 GHD Hollow Hold

:20 Handstand Hold

15 Banded Pull Aparts (Red)

10 Banded Strict Press

 

Strength:

Banded Strict Press

7 x 2 @ 50% of 1rm + red/orange band

New Set Every 1:00

pause on

June 7, 2024

Read More

Friday L2

Warm-Up

3 Rounds

100m Run

6 Box step-ups (24/20)

4 Box jumps 

5 MuScle Snatches 

3 Back Squats

 

Strength:

Front Squats:

5,3,3,1,1,1,1

New Set Every 2:00

Building to a heavy Single today. if you feel good push the weight!

June 7, 2024

Read More

Wednesday L2

Warm-Up:

3 Rounds:

10/8 Calorie Row

8/8 Pallof Press

6 Broad Jumps (6’/4′)

:20 Dead Hang

 

Strength:

Conventional Deadlifts

5,3,3,1,1,1

New Set Every 2:00

Progressive to a Heavy Single

Looking to push the weight here!

NO Touch and go.

June 5, 2024

Read More

Tuesday

Metcon:

[OPEN] 

As Many Reps as Possible in 4 Minutes:

21 Chest to Bar Pull-Ups

21 Hang Power Cleans (95/65)

Row Calories for Remaining Time:

 

Rest 4:00

 

As Many Reps as Possible in 4 Minutes:

15 Toes to

June 3, 2024

Read More

Tuesday L2

Warm-Up:

2 Rounds:

50 Single Unders

35 Alternating Jumps

20 Double Unders

into…

2 Rounds:

3 Wall Walks

10 Single Dumbbell Clean and Press (5R/5L)

5 Plyo Push-ups

 

Strength:

Bench 

5 x 1

New Set Every 2:00

Progressive to

June 3, 2024

Read More

Monday L2

Warm-Up:

2 rounds:

10/8 Calorie Bike

10 Good mornings

5 Back Squats w/ 3s hold in the bottom

:20 Dead Hang

into…

15/12 Calorie Bike

12 Wall Balls

6 Toes to Bar

 

Strength:

Back Squat

5,3,3,1,1,1,1

New Set Every

June 2, 2024

Read More