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January 3, 2019

Friday Games Training

Dumbbell Overhead Squat

  • 5-5-5-5-5-5
  • New set every 1:00
  • Alternate Sides (6 Total Sets)
  • Use one weight for all sets

 

Dumbbell Squat Snatch

  • 3-3-3-3
  • New set every 1:00
  • Touch and go
  • Alternate Sides (4 Total sets)
  • Progressive

 

Single Dumbbell Overhead Walking Lunge

50’ as heavy as possible

  • Same weight both sides
  • 3:00 cap

 

For Time:

10 Sandbag Over the Shoulder, 5 Rope Climbs, 15/12 Calorie Assault Bike

8 Sandbag Over the Shoulder,  4 Rope Climbs, 15/12 Calorie Assault Bike

6 Sandbag Over the Shoulder,  3 Rope Climbs, 15/12 Calorie Assault Bike

4 Sandbag Over The Shoulder, 2 Rope Climbs, 15/12 Calorie Assault Bike

2 Sandbag Over the Shoulder,  1 Rope Climb, 15/12 Calorie Assault Bike

  • 150/100 Sandbag

January 3, 2019