Thursday Games Training
Deadlift
- 5×3
- Use 60% of 1RM
- New set every 2:00
3 Rounds Each for Time:
20/16-15/12-10/8
Calorie Row
Dumbbell Bench Presses 50’s/35’s
- Rest 3:00 between rounds
Accessory:
4 Sets
50′ Handstand Walk
5 Weighted Strict Pull-Ups
…
Wednesday Games Training
1 Clean + 1 Hang Clean Complex
- 1-1-1-1-1
- Progressive
- New set every 2:00
As Many Rounds and Reps as Possible in 16 Minutes:
8 Toes to Bar
16 Back Squats 95/65
8 Bar Facing Burpees
16 Kettlebell Swings 53/35
Accessory:
…Tuesday Games Training
Strict Press
- 5×3
- Use 60% of 1RM
- New set every 2:00
For Time:
30 Push Jerks 155/105
Running Intervals:
4x400m/2:00 Rest between each run
- Rest 1:00
6x50m/1:00 Rest between each run
- Rest 1:00
4x200m/1:30 Rest between each run
- Rest 1:00
Monday Games Training
Back Squat
- 5×3
- Use 60% of 1RM
- New set every 2:00
For Time:
3 Rounds
25/20 Calorie Bike
15/10 Bar Muscle Ups
10 Hang Power Cleans 135/95
Accessory:
4 Sets
10 Single Arm Dumbbell Rows
10 Dumbbell Pull-Overs
…
Sunday Games Training
Rest Day
…
Saturday Games Training
Front Squat
- 1-1-1-1-1-1-1
- New set every 2:30
- Progressive
“Bradley”
10 Rounds For Time:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
…
Friday Games Training
Muscle Snatch + Overhead Squat + 2 Floating Hang Snatches
- 1-1-1-1-1
- Use light/medium weight for all 5 sets
- New set every 2:00
5 Sets Each for Time:
21/15 Calorie Row
15 Pull-Ups
9 Power Snatches 95/65
- Rest 1:00 between rounds
Thursday Games Training
Strict Press
- 1-1-1-1-1
- Progressive
- New set every 2:00
Jerk Dip
- 5×3
- New set every 1:30
- Use 1rm Jerk
For Time:
2 Mile Run
Accessory:
4 Sets
100m Farmers Carry
20 Band Pull Aparts
…
Wednesday Games Training
Deadlift
- 1-1-1-1-1-1-1
- Progressive
- New set every 2:30
For Time:
3 Rounds
20 Box Jumps 24/20
30 GHD Sit-Ups
20 Shoulder to Overhead 95/65
30 Deadlifts 135/95
Accessory:
3 Sets
1:00 Hip Extension Hold
8/5 Weight Strict Pull-Ups
…
Tuesday Games Training
Hang Power Clean
- 3-3-3-3-3
- Progressive
- New set every 2:00
Hang Clean Panda Pull
- 2-2-2-2
- Use the heaviest weight lifted
- New set every 1:30
For Time:
20-18-16-14-12-10-8-6-4-2
Bike Calories
100-90-80-70-60-50-40-30-20-10
Double Unders
Accessory:
4 Sets
10 Side Plank T-Spine Rotations (each)…
