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Games Training WOD

Monday Games Training

Snatch Grip Push Press + Overhead Squat

  • 3 x 3
  • Push press + Overhead squat
  • Stay fairly light
  • Pause for 2 seconds in the bottom position of each overhead squat

High Hang Squat Snatch

  • 3 x 2

Hang Squat

December 9, 2018

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Saturday Games Training

“Hot For The Holidays”

For Time:

1000m Row

50 Bar Facing Burpees

30 Thrusters 95/65

 

L-2 Extra Credit

12 Minutes (9 Total Sets)

Every 1:30

1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips

  • (Scale w/ 1

December 7, 2018

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Friday Games Training

Front Squat + Split Jerk

* 3-second descent, pause for 2 seconds in the bottom, then stand and split jerk.

  • 7 x 1
  • Partner counts decent and pause
  • New set every 2:00
  • Progressive

3 Rounds

For Time:

500m Row

25

December 6, 2018

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Thursday Games Training

Bench Press

5 x 8

  • 15 Minute Cap
  • Get 40 reps As Heavy As Possible

 

For Time:

50/35 Calorie Assault Bike

Immediately followed by…

 

3 Rounds:

40-Foot Handstand Walk

20 Chest-to-Bar Pull-Ups

10 Deadlifts 275/185 lbs

 

Immediately

December 5, 2018

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Wednesday Games Training

2 Rounds For Time

50 Double-unders

25 Hang Power Cleans 135/95

50 Double-unders

25 Shoulder to Overhead 135/95

50 Double-unders

25 Calorie Row

Accessory

5 Rounds

Every 3:00 complete

4 Sandbag Over the Shoulder (Alternate Shoulders 150/100) + 1 Legless Rope

December 4, 2018

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Tuesday Games Training

Skill Work:

3 Rounds

Handstand Walk 40′ into Pistol Progression

Rnd #1 10 Pistols on back of the box modification

Rnd #2 10 Pistols off the side of the box

Rnd #3 10 Rollback pistols

 

As Many Reps As

December 3, 2018

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Monday Games Training

Front Squat

  • 5 x 5
  • New set every 2:00
  • 75% Across

32 Total Minutes

Every 8 minutes, (4 sets)

Each For Time:

40/30 Calories of Assault Bike

15 Burpee Box Jump Overs (24″/20″)

15 Toes-to-Bar

Accessory

(Midline)
Superset
3 x …

December 2, 2018

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Saturday Games Training

Clean and Jerk

  • 10 x 1
  • Build to a heavy single for the day

For Time

10-9-8-7-6-5-4-3-2-1

Power Cleans 155/105 

Chest-to-Bar Pull-Ups

Kettlebell Swings 53/35

Bar Muscle Ups

6-6-6 Unbroken Bar Muscle ups

Rest 5 minutes

5-5-5 Unbroken Bar Muscle

November 30, 2018

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