Game of Gainz

Take the day and improve you're all around fitness.

, , yoga, etc are the game plan for today

Pushing a little heavier this week. Make sure to finish strong on the amrap

Superset with 10-15 and rest 2-3 minutes after the facepulls

You should know the drill by now. Final set is an amrap

If you're getting like 12ish+ on the amraps, bump up your training max

Superset with side planks for 15-25 seconds each side

Rest 3-4 minutes after side planks

Questions? Drop them below

Do some mobility and/or light stretching and prep for the week to come

Have you been hitting well over the target amrap sets? It might be time to bump your max up

and/or today

cardio doesn't have to be running, fyi. You can do anything that keeps your heart rate elevated consistently

sled march, bodyweight circuits, farmer carries, kb circuits, mobility circuits, etc.

Since today isn’t Monday, the benches should be free. You can either do the set of 5 first then 3 sets of 8 or do 1 set of 8, 1 set of 5 and 2 sets of 8 As always, the final set of 8 will be an AMRAP set Superset with facepulls for 8-12 […]

Jan 16, 2024 Bench Press 1×5@80%, 3×8+@75% – Strength WOD Jan 16, 2024 Bench Press 1×5@80%, 3×8+@75% Leave a Comment / wod / By felix Since today isn’t Monday, the benches should be free. You can either do the set of 5 first then 3 sets of 8 or do 1 set of 8, 1 set of 5 and 2 sets of 8 As always, the final set of 8 will be an AMRAP set Superset with fa...

Back at it with deadlifts. 1 set of of 5 and 3 sets of 8. You can either do the set of 5 first then 3 sets of 8 or do 1 set of 8, 1 set of 5 and 2 sets of 8 Doesn’t matter in the least bit As always, the final set […]

Monday January 15th, 2024 – deadlift 1×5@80%, 3×8+@75% – Strength WOD Monday January 15th, 2024 – deadlift 1×5@80%, 3×8+@75% Leave a Comment / wod / By felix Back at it with deadlifts. 1 set of of 5 and 3 sets of 8. You can either do the set of 5 first then 3 sets of 8 or do 1 set of 8, 1 set of 5 and 2 sets of 8 Doesn’t matter in the least bit As always, the fi...

Do some yoga, go for a walk, read a book, play some video games. Not necessarily in that order

Sunday, January 14th, 2024 – Rest day – Strength WOD Sunday, January 14th, 2024 – Rest day Leave a Comment / wod / By felix Do some yoga, go for a walk, read a book, play some video games.Not necessarily in that order

Do 20-60 minutes of cardio or some mobility work or some pump work or just go for a walk

Saturday January 13, 2024: No lifts – Strength WOD Saturday January 13, 2024: No lifts Leave a Comment / wod / By felix Do 20-60 minutes of cardioor some mobility workor some pump workor just go for a walk

Keep moving tomorrow or get some pump work in

https://strengthwod.net/

Overhead Press 4×8 @ 75% AMRAP last set Superset with band pull aparts for 10-20 reps Total time between each round of overhead press should be 2-3 minutes total, including doing the pull aparts

Friday January 12th, 2024 Overhead Press 4×8+ @ 75% – Strength WOD Friday January 12th, 2024 Overhead Press 4×8+ @ 75% Leave a Comment / wod / By felix Overhead Press 4×8 @ 75%AMRAP last setSuperset with band pull aparts for 10-20 repsTotal time between each round of overhead press should be 2-3 minutes total, including doing the pull aparts