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Games Training WOD

Saturday L2

Deload Day 6/6

 

Strength:

Tempo Deadlift

5 x 3

New Set Every 2:00

Deadstop Reps

3 Second Negative

 

Metcon:

5 Rounds:

24/18 Calorie Row

20/15 Calorie Bike

Rest 2:00 Between Rounds

 

5 scores here

 

Accessories:

Single

December 8, 2023

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Friday L2

Deload Day 5/6

 

Strength:

2 Position Halting Muscle Snatch + Snatch Drop

4 x 1

Staying light here working on speed

under the bar

Pause for 2-3 seconds at Below the Knee

and Above the Knee

New Set Every

December 7, 2023

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Thursday L2

Deload Day 4/6

 

Metcon:

30 Minutes:

Max Distance Row

Every 3 Minutes Including 0:00

Odd Rounds: 150′ Front Dual Kettlebell Front Rack Carry (44/26)

Even Rounds: 15 Ball Slams + Max Unbroken Freestanding Handstand Hold

 …

December 6, 2023

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Wednesday L2

Deload Day 3/6 

 

Strength:

2 Position Halting Clean Deadlift + Tall Clean

4 x 1

New Set Every 1:15

Pause for 2-3 Seconds at 2″ Off the Ground and Above the Knee on the way up

 

2 Position

December 5, 2023

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Tuesday L2

Deload Day 2/6

Strength:

Bench Press

4 x 8

S.s)

Tripod Row Each Arm

4 x 10

Progressive on the Bench Press

 

Metcon:

15 Minutes

As Many Reps As Possible

20 Bar Facing Burpees

20 Shoulder to Overhead (95/65)

December 4, 2023

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Monday L2

Deload Day 1/6

 

Strength:

Tempo ​​Back Squats

5×3

S.s)

Staggered Stance Dual Dumbbell RDL

5×8/leg

New Set Every 2:30

Tempo: 3s Down, 3s Pause, 3s Up

Progressive on the Back Squat to a moderate Weight

 

Metcon:

For Time

December 3, 2023

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Saturday L2

Strength:

Clean Primer

2 Muscle Cleans + Front Squat

3 x Complex

New Set Every 1:00

 

TNG Clean

8 x 2

New Set Every 1:15

No more than 80%

 

Metcon:

Partner Workout Part A:

8 Minutes

As Many

December 1, 2023

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Friday L2

Strength:

Push Jerk

3,2,2,1,1,1

Progress to a heavy single for the day

New Set Every 2:00

 

Superset:

Bamboo Bar Overhead Hold

4 x :45

S.s)

Dumbbell Floor Press

4 x 12

Cap 12:00

Attach Bands and kettlebells to the

November 30, 2023

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Thursday L2

Recovery Workout:

30 Minutes

As Many Reps As Possible

30/24 Calorie Bike

1:00 High Plank 

20 Ball Slams (30/20)

:30 Hollow Hold

100′ Double Kettlebell Overhead Carry (53/35)


November 29, 2023

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Wednesday L2

Strength:

Snatch Primer

Muscle Snatch + Snatch Drop + Sotts Press

4 x Complex

New Set Every 1:00

 

Snatch

10 x 1

New Set Every 1:00

Progress to a moderately heavy. no more than 85% looking for crisp reps

November 28, 2023

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