Category Archives: Games Prep

EMOM x 16 Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU 4&8 1st 2 rounds, 3+6 last 2 rounds Min 2 – 4 hang squat cleans @ 135lbs + 30 DUs Good stuff here Min 3 – 4-5 … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts done + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) do 8-10 reverse hypers between each movement No access to reverse hyper at new … Continue reading →

A – Yoke Walk: 50ft unbroken; rest 2-3 min b/t sets; Add load & continue sets until you start to feel form break down dramatically or you are unable to carry the distance unbroken – maximum of 8 sets +340 … Continue reading →

BB/DB cycling work For time:  6 power snatch 115lbs 12 DB s.a. power snatch 50lbs 42 +  For time:  12 devil’s press 50lbs/hand 8 PC&J 115lbs 2:07 Devils press took about 1 minute and change and really wanted to be … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) do 8-10 reverse hypers between each movement All movements of external rotation still felt a … Continue reading →

A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec 3 reps across w/15lbs added A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain … Continue reading →

A1 – Snatch pull x 2-3 @ 195-215, rest 15 sec 215 x 3 across A2 – Slam balls x 4 hard reps, rest 15 sec done A3 – AB 10 cal HARD sprint, rest walk 3-4 min x 3 … Continue reading →

For time (goal here of thorough warmup, and to get uncomfortable on the runs. this is a workout where there is signifcant time to gain on each run, as well as limiting any rest times during breaks on the BB. … Continue reading →

3 sets, start a new set every 10 min Row 1k @ 1:48-1:52/500m 20 box jumps @ 24in 20 deadlifts @ 185lbs 20 burpees to 6in touch 6:55 – (row – 3:39.4 (1:49.7/500) 7:00 – (row – 3:43.6 (1:51.8/500) 8:56 … Continue reading →

A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec 4 reps across – did not add weight today A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle … Continue reading →