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Games Training WOD

Wednesday Games Training

Front Squat

5 x 2

  • Progressive
  • New set every 2:00

 

As Many Rounds and Reps as Possible in 15 Minutes 

10 Strict Pull Ups

12 DB Box Step Overs 24/20 50’s/35’s

50′ DB Walking Lunge 50’s/35’s

June 25, 2019

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Tuesday Games Training

3 Rounds For Time

30 Bar Facing Burpees

15 Clean and Jerks 135/95

30 Toes to Bar

 

Strict Press

5 x 5

  • Use 7rm Strict Press weight

June 24, 2019

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Monday Games Training

Running Intervals 

4 x 400m

  • New set every 4:00
  • Work on speed

Power Clean

7 x 1

  • New set every 2:00
  • Progressive

 

Power Clean

3 x 2

  • Use 75% of 1rm Power Clean
  • New set every 2:00

June 23, 2019

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Saturday Games Training

Tabata Sled Push

  • 1×45 each side/1×25 each side

 

Strength Accessory 

3 Sets

6 Single Arm Ring Rows

  • 6 each arm

12 DB Bench Presses 70/50

June 21, 2019

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Friday Games Training

Overhead Squat

2 x 3 @90% of 3rm

2 x 2 @95% of 3rm

  • Need timing

 

Metcon

3 Rounds For Time 

30/20 Cal Row

7 Squat Snatches 135/95

 

Rest 3:00

 

3 Rounds For Time

20/15 Cal Row

June 20, 2019

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Thursday Games Training

Split jerk

5 x 3

  • Progressive
  • No blocks to keep the weight light and controlled
  • Work on re-racking weight from overhead

 

6 Rounds For Time 

12/8 Strict Handstand Push- Ups

2/1 Legless Rope Climbs

200m Run

 

Strength Accessory

June 19, 2019

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Wednesday Games Training

Deadlift

6 x 4

  • Use 80% of 1rm Deadlift.
  • New set every 2:30

 

As Many Rounds and Reps as Possible in 15 Minutes 

10 Front squats 155/105

15 Box Jumps 24/20

20 GHD Sit Up

 

Accessory

3 Sets

June 18, 2019

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Tuesday Games Training

Clean Pull + 2 Hang Power Cleans

  • 5 x 1
  • 75% of 1RM Power Clean
  • New set every 1:30

 

3 Rounds Each for Time

:30 on/:30 off until you reach 100 Assault Bike calories

  • Rest 3:00 between each 100

June 17, 2019

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Monday Games Training

For Quality 

3 Rounds

1-3 Pegboards

10-30 Free Standing Shoulder Taps

10 Alternating Pistols

 

Followed by…

 

Every Minute on the Minute for 10 Minutes 

3-5 Muscle Ups

 

Rest 1:00

 

Every Minute on the Minute for 10

June 16, 2019

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