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Games Training WOD

Saturday Games Training

For Time:

“B-1”

HERO WOD

3 Rounds For Time:

400 meter Run

21 Kettlebell Swings (53/35)

15 Knees-to-Elbow

9 Dips (Bar dips)

 

Extra credit

Split jerk

3@60%

2@70%

1@80%

1@90+%

1@90+%

1@95+%

1@95+%

  • New set every 2:00
  • Use blocks

July 20, 2018

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Friday Games Training

As Many Rounds As Possible In 20 Minutes:

2 Rounds of Cindy

1 Round of DT

  • Cindy = 5 pull ups, 10 push ups, 15 air squats
  • DT = 12 deadlifts, 9 hang power cleans, 6 push jerks 155/105

July 19, 2018

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Thursday Games Training

3 Rounds

Complete as many rounds and reps possible in 2 minutes of:

15/10 Calorie Assault Bike

15 Kettlebell Swings (70/53’s)

Rest 2 minutes between rounds including after round 3

then…

3 Rounds

Complete as many rounds and reps possible

July 18, 2018

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Wednesday Games Training

Back Squats

  • 3 x 3@80%
  • 3 x 2@90%
  • New set every 2:00

Deadlifts

  • 8@55%
  • 6@65%
  • 4@75%
  • 4@85%
  • 2@90-95%
  • 2@95-98%
  • New set every 2:00
  • Build to a heavy double but do not grind through sketchy lifts
  • Test what is there do

July 17, 2018

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Tuesday Games Training

Power Clean and Push Jerks

  • from blocks above knee
  • 4 x 2
  • New set every 2:00
  • Progressive

Clean and Jerk

  • 5 x 1
  • New set every 2:00
  • 90% Across

4 Rounds

Every 6:00

20/15 Calorie Row

15 Strict handstand push-ups

July 16, 2018

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Monday Games Training

3-Position Snatch

  • 3 x complex @ approx 60-65% – High Hang, Knee, Floor
  • New set every 1:30

Snatch

  • 7 x 1
  • Progressive to 90-95%
  • New lift every 1:30

Snatch Pull

  • 3 x 3 @95-105%
  • New set every 1:30

For Time:

July 15, 2018

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Saturday Games Training

“Hammer”

Five Rounds,

Each For Time:

5 Power cleans 135/95

10 Front squats

5 Push Jerks

20 Pull-ups

  • Rest 90 seconds between rounds

Extra Credit

Clean & Jerks

3@60-65%

3@60-65%

2@70-75%

2@70-75%

1@ 80-85%

1@80-85%

1@90-95%

1@90-95%

  • New set every

July 13, 2018

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Friday Games Training

Snatch

10 x 1

  • New set every 1:30
  • Progressive
  • Start at approx 65%

 

5 Rounds For Time:

4 Muscle-ups (ring)

8 Strict Handstand Push-ups

12 Dumbbell Overhead Alternating Lunges 70/50 (6R/6L)

 

Accessory

After class as a group:

Run

July 12, 2018

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Thursday Games Training

As Many Rounds As Possible In 5 Minutes:

30/22 Calorie Assault Bike Buy-In

15 GHD SIT-UPS

15 Kettlebell swings

  • Rest 5:00

As Many Rounds As Possible In 5 Minutes:

30/22 Calorie Assault Bike Buy-In

15 Hip extensions

15 Toe to

July 11, 2018

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