Category Archives: Games Prep

4/14 EMOM x 9 (warmup) Min 1/4/7: 30 sec Row + 15 sec Ski Min 2/5/8: 15 sec Ski + 30 sec Bike Min 3/6/9: 45 sec run, getting faster each round + 3 sets 40 cal row (work to … Continue reading →

4/13 2 sets for times, rest 3 min bt sets 3-4-5 reps each Bar MU Squat cleans @ 185lbs 3:25—3:12 – just trusted all the movements even more on the 2nd time through. I also had a plan to tighten … Continue reading →

4/11 Thorough upper body warmup I felt I got a great warmup in here, might have been over kill but I needed no biofreeze on the upper body to get after it – so i do think that is a … Continue reading →

4/8/2026 Every 90 sec x 6 alternating sets Odd – 45 sec continuous heavy prowler push Even – 45 sec continuous heavy farmer carry Used the torque tank cranked up to the max and used 70/h on FC – did … Continue reading →

4/6 This was the perfect day, enough spice to go with the positional work to challenge me but not to wreck me after a weekend of delicious food and probably more sweets than overall great food.  12 min AMRAP for … Continue reading →

3/25 For time @ strong effort 30 burpees over bar 20 OHS @ 115lbs 10 shuttle runs *lets hit the second part of this as I want to know what that bar will feel like under fatigue and what you … Continue reading →

3/24 Thorough upper body prep (pull from what we’ve had in there regularly and see what we can do to prep HSPU) + Every 45 sec x 8 alternating sets (4 each) Odd – 5-6 dbl DB hang squat cleans … Continue reading →

3/21 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Done – … Continue reading →

3/20 EMOM x 9 1/2/3: 3 hang power snatches, building 115–135–145 4/5/6: 3 hang power cleans, building 155–185–195 7/8/9: 3 hand release deadlifts, building 245–275–315 + 4 rounds for total reps 1 min snatches @ 135lbs 7–8–8–8 1 min bar … Continue reading →

3/18 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Actually the … Continue reading →