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Games Training WOD

Saturday Games Training

“Air Force WOD”

For Time:

20 Thrusters 95/65 

20 Sumo Deadlift High-Pulls 

20 Push Jerks

20 Overhead Squats

20 Front Squats 

  • 4 Burpees at the top of each minute

Accessory

100 Toes to Bar

10 Strict Press 45/35 every break

January 17, 2020

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Friday Games Training

Clean Deadlift + Clean Pull + Power Clean

  • 5×1
  • Progressive
  • New set every 2:00

For Time

25 Sandbag Over the Shoulder 150/100

50 Pull Ups

Rest 5:00

100 Wallballs 20/14, 10/9

Accessory

4 Sets

20 Banded Pull Throughs

15 Hollow

January 16, 2020

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Thursday Games Training

Bench Press

  • 5×3
  • Use 85%+2-3%
  • New set every 2:30

5 Rounds for Time

15 Burpees 

30′ Single Arm Overhead DB Lunge 50/35

60′ Handstand Walk

30′ Single Arm Overhead DB Lunge 50/35

Goal: 12:00

Accessory

4 Sets

5 Push Jerks 

January 15, 2020

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Wednesday Games Training

Deadlift

5 x 3

  • Use 85%+2-3%
  • New set every 2:30.

 

For Time:

12-9-6 

Clean 225/155

21-15-9

Cal Row

*15-10-5

Goal: 6:00

 

EMOM 10 

Odd: 15/10 Cal Bike

Even: 15-20 GHDSU

January 14, 2020

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Tuesday Games Training

2 Snatch Pulls + Hang Snatch + Snatch

  • 5×1
  • Progressive
  • New set every 2:00

As Many Rounds As Possible In 12:00

5/4 Bar Muscle Ups

10 Push press 135/95

20 Air squats

Accessory

4 Sets

10 Barbell Triceps Extension

10

January 13, 2020

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Monday Games Training

Front Squat

  • 5×3
  • Use 85%+2-3%
  • New set every 2:30

For Calories

20 Rounds

:20 Moderate

:40 Slow

  • Hold the same RPM’s for the moderate for all 20 intervals.
  • Do not fly and die on this.
  • You holding your pace is

January 12, 2020

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Saturday Games Training

For Time

Buy-In: 50/35 Calorie Row

21-15-9

Shoulder to Overhead 135/85

Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

Accessory 

10:00 Handstand Walk Practice

  • Get the ramp out, do shoulder taps, do circles, or set up courses. 

5 Sets

30′ Yoke Carry 

January 10, 2020

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Friday Games Training

Front Squat 

  • 5×5
  • Use 75%+2-3%
  • New set every 2:30

As Many Rounds As Possible In 8 Minutes

10 Kettlebell Swings 70/53

10/7 Cal Bike

 

Every Minute On The Minute For 10 Minutes

15 Burpees…

January 9, 2020

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Thursday Games Training

Every 2:00 For 5 Rounds

10 Power Snatches 135/95

For Time

30 Single Arm DB Shoulder to Overhead 70/50

200 Double Unders

20 Single Arm DB Shoulder to Overhead 70/50

150 Double Unders

10 Single Arm DB Shoulder to Overhead

January 8, 2020

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