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Games Training WOD

Monday Games Training

Back Squat

  • 5@55%
  • 5@65%
  • 3@75%
  • 2@85%
  • 2@90%
  • New set every 2:00

Back squat

  • 3 x 10@75% Across
  • New set every 2:00

4 Rounds

New round beginning every 4:00

10 Burpee Box Jump overs 24/20”

20 Chest to Bar Pull-Up’s

30

October 21, 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

2 Front Squats + Split Jerk 

  • 90% of 1-RM Clean & Jerk
  • 7 x 1 Complex
  • New set every 2:00

 …

October 19, 2018

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Friday Games Training

Pistols Progressions

Rnd #1 10 Pistols on back of the box modification (5L/5R)

Rnd #2 10 Pistols off the side of the box (5L/5R)

Rnd #3 10 Alternating Rollback pistols

Rnd #4 10 Alternating pistols

 

Power Snatch + Hang

October 18, 2018

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Thursday Games Training

For Time:

10-8-6-4-2:

Sandbag Cleans (150/100)

5-4-3-2-1

Rope Climbs

  • Handstand walk 40’ after each round

 

Accessory

12 Total Minutes

3 Rounds

Every 2:00 Alternate

Min. 1-2: 30/24 Calorie Row

Min. 3-4: 20 GHD Sit-ups + 20 Hip Extensions

 …

October 17, 2018

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Wednesday Games Training

“2014 CrossFit Regionals Event 6”

For Time:

50 Calorie Row

50 Box Jump-Overs 24/18″

50 Deadlifts 185/125 lbs

50 Wall Ball  20/14 lbs

50 Ring Dips

50 Wall Ball

50 Deadlifts

50 Box Jump-Overs 24/20

50 Calorie Row

 

Accessory:

October 16, 2018

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Tuesday Games Training

Hang Power Clean

10 x 1

  • New set every 1:30
  • Progressive

As Many Rounds and Reps as Possible in 3 Minutes:

9/6 Calorie Assault Bike

9 Power Cleans (135/95)

 

Rest 3 Minutes

 

As Many Rounds and Reps as

October 15, 2018

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Monday Games Training

3 Rounds

 For Quality

12/10 Weighted Dips (P-Bars)

  • Rest :30

8 Under Hand Grip Bent-Over Barbell Row

  • Rest :30

30 Banded Overhead Triceps Extensions

  • Rest :30

:45 GHD Sit-Up Hold

  • Rest 30 seconds

Every 6 Minutes

For 6 Rounds

500m

October 14, 2018

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Saturday Games Training

“DT”

5 Rounds For Time

12 Deadlifts 155/ 105

9 Hang Power Cleans

6 Push Jerks

 Extra Credit

Clean & Jerk

  • 10 x 1
  • New set every 2:00
  • Progressive
  • If a PR is there go for it finishing current cycle

October 12, 2018

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