Category Archives: Games Prep

For time 5 legless rope climbs 3:45 Goal was to do a rep every 45s. The rope descent was not very good, just need to keep doing work on that. Was afraid of blowing up. (rest 1 min) For time … Continue reading →

4 sets 600m run, directly into 18-15-12 reps each Row Ski AB rest 5 min bt sets each 9:23 9:25 9:02 8:45 Had a pretty good warm up going into today so that’s not the reason for the improving times. … Continue reading →

A1 – 1-arm DB strict press x 4 @ best weight from last week + 6-8 TNG push presses, rest 30 sec bt arms 4+8 x 4 sets A2 – Plate pinch carry 50ft, break at 25ft turnaround point, rest … Continue reading →

A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave. 215-245-275-235-265-315 B – Rear foot elevated split squats with back rack x 8/side, … Continue reading →

EMOM x 10 Odd min – Paused squat snatch x 1 Even min – Squat snatch x 2 (paused rep = 2 sec pause below knee. use same load for both parts, not maximal, tech work) 155 – these felt … Continue reading →

2 min window: 12 Thrusters @ 135lbs 6 Power Snatch @ 135lbs AMRAP BMU *1 min rest 2 min window: 12 Thrusters @ 135lbs 6 Power snatch @ 135lbs AMRAP BFB *1 min rest X2 6-3-1-dnf This workout kicked me … Continue reading →

4 sets 400m run, directly into 18-15-12 reps each Row Ski AB rest 5 min bt sets each 9:02 8:44 – pushed the bike a little harder and tried to tighten up transitions 8:47 8:44 + Face up GHD plank … Continue reading →

A – 1-arm DB strict press – find an 8RM for each arm from standing left arm = 55 x 8, 50 x 4 Right arm = 65 x 8, 70 x 5 B – BB push press – find … Continue reading →

A – Plyo/Bracing Warm-Up: Do a mix of some reverse throws, rotational throws, hardstyle planks, A/B Sprints, and some broad/box jumps B1 – Crossover Stride Jumps: 3-5 reps/side, rest 30 sec B2 – Double Scissor Jumps: 3-5 reps/side, rest 30 … Continue reading →

Light 400m jog, directly into 15-12-9 cals each Row Ski AB rest 5 min x 3 sets 6:15(???) 6:39 6:37 + Sled drag 1000m (sled + 90lbs) – walking effort, constant movement Had to do this in 2 sessions, didn’t … Continue reading →