SQUAT BIAS Pistols Pistols (Max reps) <p>Every 2 Minutes x 5</p><p>12 Pistols</p> Metcon (AMRAP – Rounds and Reps) <table><tbody><tr><td> </td></tr><tr><td> </td></tr><tr><td> </td></tr><tr><td><p>5 Min AMRAP<br />30 Double Unders</p></td></tr><tr><td><p>6 Thrusters 30/20kg</p><p>3 TTB</p></td></tr></tbody></table><p>Rest 2 mins<br />4 Min AMRAP</p><p>Rest 1 Min<br />3 Min AMRAP</p>
Author Archives: Excelsior
ENDURANCE Metcon (AMRAP – Rounds and Reps) <p>35 Min AMRAP</p><p>12/10 Calorie Row<br />9 Burpees<br />Run 300m<br />9 Burpees<br />12 Box Step up 24/20"<br />Rest 2 mins after each round</p>
CLEAN Clean Clean (5 x 2 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of Heavy Single) <p>5 x 2 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of Heavy Single</p> Barbell Cycling (10 Rounds for reps) <table><tbody><tr><td> </td></tr><tr><td> </td></tr><tr><td><p>10 min EMOM</p><p>TNG Hang Power Clean</p></td></tr><tr><td><p>30 seconds work @40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}</p><p>30 seconds rest</p><p> </p></td></tr><tr><td> </td></tr></tbody></table> Metcon (Time) <p>Rest 2 Mins</p><p> </p><p>For Time<br />50 Wall Ball Cleans 9/7KG</p>
OVERHEAD STRENGTH Overhead Strength 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 (Weight) 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 <p>In the strength the aim is to have nice smooth Split jerks it’s not a max lift yet. Weight should be slightly heavier than […]
HSPU HSPU Handstand Push-ups ( 6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength Across all options bigger total volume than last week.) <p>Skill Development then<br />6 Min […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) <p>AMRAP in 30 Minutes</p><p>500/400m Row</p><p>20 Push Ups</p><p>20 Overhead Squats 30/20KG</p>
PARTNER WORKOUT Metcon (Time) In pairs YGIG 10 Rounds 8 Bar touching burpees 12 KB Hang Snatch 24/16KG into 10 rounds 10 Lateral Box Step Overs holding plate 10/5kg 150m Row into 10 Rounds 40 Plate Run Ups (using 20/15KG Plates) 14 KB SDHP 24/16KG
SQUAT BIAS Double Kettlebell Front Squat (Every 2 Mins x 5 : 9 Double KB front squat) Metcon Accessory 3 rounds 15-20 KB Glute Bridge Metcon (Time) 5 Rounds Every 4 mins Run 400m 22 Wall Ball 9/7KG *Score is fastest Round*
ENDURANCE Metcon (AMRAP – Rounds) 32 Min EMOM 1. Row 10/8 Calories 2. 8 Burpee Box Jump 3. 30 Double Under 4. 30 Sec Handstand Hold (sub for 30 sec box pike hold or box around the world) Metcon Core 3-4 rounds: To strengthen and stabilize the movements should be executed with control. Deadbug 6-8 […]
CLEAN Weightlifting Clean (Heavy Single – TEST) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 TTB 9 Deadlifts 80/60kg 21 Air Squats