FRONT SQUAT Weightlifting Front Squat (5×3 @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} & 5×2 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 single arm KB hang clean and jerk (Right arm) 24/16KG 9 single arm KB suitcase reverse lunge (Right arm) 6 single arm KB hang clean and jerk (left arm) 9 single arm KB suitcase reverse […]
Author Archives: Excelsior
WILDCARD Metcon (Time) For Time : 100 Thrusters 50/30kg 5 Burpees to start at the top of every minute.
WINTER IN-HOUSE COMPETITION Metcon (AMRAP – Rounds and Reps) FEMALE/MALE BEGINNER 16 MIN AMRAP 9 Deadlifts 50/30Kg 15 Burpees 20 Bumper Plate GTO 10/5 KG MALE/FEMALE INTERMEDIATE 18 MIN AMRAP 30 Single Unders 20 Abmat sit ups 10 Thrusters 30/25KG (5 Burpees after each round) MALE RX 25 MIN AMRAP 50 Power Snatch 40/ 25kg […]
Skill work +Steady state aerobic conditioning Toes to Bar (Max reps) Toes To Bar Beginners: Part A: approx. 3 rounds 5-10 Lying Toes To Bar Superset with pvc pipe Arch hold Part B Active tuck ups: 20 secs Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds 5-10 […]
PUSH PRESS Weightlifting Push Press (4 X 4) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 6 Strict Chin-Ups 8 + 8 KB Push Press 24/16kg 12 KB Snatch (alternating
UNILATERAL LOWER BODY +UPPER BODY SUPERSET “5 rounds Back Rack Deficit Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2” (Weight) 5 rounds Back Rack Deficit Reverse Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2 Metcon (AMRAP – […]
PARTNER WORKOUT Metcon (AMRAP – Reps) In teams of 3 (in 45 mins) Relay style each team member completes 300m run x4 120 Chest to bar Pull-Ups or 150 Pull-Ups 215 Bar Touching Burpee’s 345 Wall Ball Max cal row to finish Score is calories rowed.
FRONT SQUAT Weightlifting Front Squat (5 X 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} OF WEEK 1 5RM) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Burpee’s 6 Thrusters 42.5/30kg 24 Double Unders
WILDCARD Metcon (Time) ROY 5 Rounds For Time 15 Deadlifts (100/70kg) 20 Box Jumps (24/20 in) 25 Pull-Ups
SNATCH Weightlifting Hang Snatch (3×1) Every 2 min for 3 sets:3 Hang Snatch Every 90 seconds for 3 sets:2 Hang Snatch 3 MIN. EMOM:1 Hang Snatch Metcon (Time) 25 Power Snatch 40/30KG Into 20 Pull Ups 20 Push Ups 20 Sits 20 Air squats