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Games Training WOD

Friday Games Training

Snatch + Hang Snatch

  • 10 x 1
  • New lift every 1:30
  • Work between 70-80% of 1 RM

 

As Many Rounds And Reps As Possible in 7 Minutes:

10 Dumbbell Snatches 50/35 lbs

3 Bar Muscle-Ups

 

When the running

January 10, 2019

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Thursday Games Training

Row Workout:

1000m, 500m, 250m (40sec rest b/t reps)

  • Rest 3 Minutes

800m, 400m, 200m (40sec rest b/t reps)

  • Rest 3 Minutes

600m, 300m, 150m (40sec rest b/t reps)

  • Rest 3 Minutes

400m, 200m, 100m (40sec rest b/t reps)

  • Rest

January 9, 2019

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Wednesday Games Training

For Time:

5 Power Cleans 225/155 lbs

10 Power Cleans 185/125 lbs

15 Power Cleans 135/95 lbs

20 Power Cleans 95/65 lbs

  • Use one barbell and work on quickly changing out the plates to get the right weight combinations

 …

January 8, 2019

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Tuesday Games Training

For Reps:

:30 Max Rep Shoulder to Overhead

Sets 1-2: Push Press 135/95

Sets 3-4: Push-Jerk 165/110

  • Rest 1:30 after each set
  • Score Total Reps

4 Rounds For Time:

30/20 Calorie Assault Bike

20 Kettlebell Swings 70/53

10 Burpee Box Jump

January 7, 2019

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Monday Games Training

Snatch Push Press + Overhead Squat

  • 2 x 2
  • pause for 2 seconds in the bottom position of each overhead squat

High Hang Snatch

  • 2 x 2

Hang Snatch

  • 2 x 1

Snatch

  • 4 x 1
  • New set every 1:30

January 6, 2019

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Saturday Games Training

 

“The Lyon”

5 Rounds for Time

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

  • Rest 2 minutes between rounds.
  • Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

January 4, 2019

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Friday Games Training

Dumbbell Overhead Squat

  • 5-5-5-5-5-5
  • New set every 1:00
  • Alternate Sides (6 Total Sets)
  • Use one weight for all sets

 

Dumbbell Squat Snatch

  • 3-3-3-3
  • New set every 1:00
  • Touch and go
  • Alternate Sides (4 Total sets)
  • Progressive

 

Single Dumbbell

January 3, 2019

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Thursday Games Training

Power Clean

  • 4 x 5
  • Mandatory Touch-n-Go Today
  • New set every 2:00
  • Progressive

As Many Rounds And Reps As Possible In 20 Minutes

500m Row

40 Wallballs (20/14-10’ line)

30 Alternating Dumbbell Snatches (50/35 lbs)

20 Handstand Push-Ups

(Open is

January 2, 2019

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Wednesday Games Training

Warm-up

3 Rounds

  • Handstand walk 40′
  • 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

For Max Reps

1:00 of Push press

January 1, 2019

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Tuesday Games Training

For Time
25-20-15-10:

Calorie Row/ Assault Bike

  • 80’ Walking lunge

Calorie Row/ Assault Bike

  • 15 Toes to bar

 

( ex.  25 Calorie row – 80’ Walking Lunge  – 25 Calorie row – 15 Toes to bar- 20 Calories row-

December 31, 2018

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