Category Archives: Games Prep

A – Heavy KB rotational deadlifts x 12 (6/side), rest 2 min x 4 90 – found a 100lb kb when i put the 90 away B1 – Ring MU transition x 2/Ring MU x 2/Strict dips x 4, rest … Continue reading →

90 sec bike @ 400+ watts, rest 15 sec 10 sandbag ground over shoulder for time, rest 2 min x 3 sets 1:10-1:10-:59 @150lb sandbag. Bike effort was smooth and relatively easy + 90 sec row @ 1:42/500m, rest 15 … Continue reading →

A – Snatch grip halting deadlifts, 2 positions (mid shin and above knee), 5 sets of 3, rest 2 min 205 Bar felt really heavy this morning B – Mid thigh hang power snatch x 1/Below knee hang power snatch … Continue reading →

EMOM x 30 Min 1 – 40 sec ski @ 1:50/500m pace Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand Min 3 – Run 150m out and back Min 4 – 5 burpees + … Continue reading →

A1 – 1-arm DB bench press x 6/side, rest 15 sec bt arms, 60 sec after both 55-65-70-75 A2 – 1-arm DB bird dog rows x 6/side, rest 15 sec bt arms, 60 sec after both x 4 sets 45-55×3 … Continue reading →

A – Power clean x 1/Hang Power clean x 2 – new complex every 90 sec x 8 205 across Hands were extremely sensitive today, I was a little bitch. Could’ve easily moved more weight for the power and the … Continue reading →

A – Paused power snatches – 1 rep every 30 sec x 15 (moderate load, 2 sec pause below knee each rep) 165 One thing I noticed today is that I am getting good hip extension but the leg drive … Continue reading →

EMOM x 12 Min 1 – 20 sec strict press @ 115 Min 2 – 25 sec sandbag/stone over yoke Min 3 – 30 sec AB @ 350-400 watts, pace you’d expect to hold for the DB/rope workout Press – … Continue reading →

AM 4 rounds not for time 4 strict HSPU + 6 kipping HSPU 4 strict pullups + 6 kipping pullups 4 thrusters @ 95 + 6 front squats 10 1-arm alternating DB snatches @ 50lbs + 10 (5/side) 1-arm OHS … Continue reading →

Heavy rope DU skill work done + For time AB/DB clean/Rope climb workout in full (i think since your division has standard rope climbs you might experiment with getting a little more aggressive on the DB, and trust your foot … Continue reading →