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Games Training WOD

Thursday

Skills:
Every 1:30 for 6 Rounds:

6/4 Ring Muscle Ups

 

4 Rounds:

0:00-1:40 

500/400m Row

1:40-2:00

Rest

2:00-2:30

Max L-Sit Hold

2:30-5:00

Rest

 

Swim Workout:

Warm-up:

3 rounds for quality:

50yd Length of Stroke (Trying to get across

September 28, 2022

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Wednesday Games Training

Strength


10 Minutes

Find Todays 2 RM Bench Press

 

Then…

 

3 Rounds

16 (8 each leg) Barbell Front-Racked Alternating Reverse Lunges 

(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground –

September 27, 2022

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Saturday Games Training

Strength:


Split Jerk 

6 x 1

New Lift Every 1:30

– 2 second pause in the dip & 2 second pause in the catch

 

10 Minutes

Build to today’s 4-RM Dumbbell Z-Press

The dumbbells should be placed on the

September 23, 2022

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Thursday Games Training

Metcon:

Every Minute On the Minute for 8 Minutes:

:45 GHD Hollow Hold

:45 Max Double Unders

 

-Rest 1:00-

 

Every Minute On the Minute for 8 Minutes:

:45 Max Parallette Shoot through w/ :02 L-sit Hold

:45 Max

September 21, 2022

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Wednesday Games Training

Metcon:

30 Minutes

Every 10 Minutes

Bike 40/30 Calories

100’ Handstand Walk 

10/7 Ring Muscle-Ups

 

Superset Strength:

Tempo Bench Press 

4 x 2 @ 21X1

(your goal this week is to establish a 2-RM: slow and controlled descent, then

September 20, 2022

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Tuesday Games Training

Strength:

Power Snatch + Hang Power Snatch

4 x Complex

New Set Every 1:30

Progressive

 

Snatch Balance + Overhead Squat

4 x 2 (Complex)

New Set Every 1:30

Progressive

 

Snatch

6 x 1

New Set Every 1:30

(Start

September 19, 2022

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Saturday Games Training

Strength:

(Pause Split Jerk) 

3 x 2 

2 x 1 

  • Pause 2 seconds in dip + catch
  • New Set Every 2:00
  • Progressive

 

Then….

 

10:00

Build to today’s 3-RM Push Press

Use blocks on the Barbell side if possible,

September 16, 2022

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