PARTNER WORKOUT Metcon (Time) Partner : One bar, three girls 42-30-18 Thrusters 50/35kg Pull ups Squat cleans 50/35kg Ring dips Deadlifts 50/35kg Hand stand push ups
Author Archives: Excelsior
PUSH PRESS Weightlifting Push Press (Heavy Single RE-TEST) Metcon (Time) 3 Rounds 50 Double Unders 15 Squat Cleans 50/35KG 50 Double Unders 20 HSPU
TOES TO BAR + CONDITIONING Metcon (AMRAP – Rounds) EMOM 12 Mins 1. Row 12/10 calories 2. 20m front rack overhead walking lunges (light) 3. 30s Dish Tucks or Hollow Rocks Rest 5 mins Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 300m Run 9 American Swings 24/16KG 9 TTB
DEADLIFT Weightlifting Deadlift (Heavy Single RE-TEST) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2 KB Strict Press 24/16KG 2 Box Jumps Then 4+4, 6+6, 8+8…. Increasing reps by 2 each round
RIG WORK + METCON Metcon 4 rounds 12 Alternating KB Plank Rows 15 Tempo Push Ups (2-1-0) 15 V Ups or 20 Alt V Ups Metcon (Time) Every 4 mins x 5 Run 400m 14 Chest to Bar Pull Ups Score is fastest round
BACK SQUAT Weightlifting Back Squat (Heavy 3 RE-TEST) Metcon (AMRAP – Reps) 2 Rounds In 4 mins Row 500/400m 15 Thrusters 40/30KG Max bar facing burpees Rest 4 mins Score is total burpees over 2 rounds
WILDCARD SUNDAY Metcon (Time) BENCHMARK DAY For Time Annie 50-40-30-20-10 Double Unders Abmat Sit-ups Rest 3 Mins Metcon (Time) DT 5 Rounds for time 12 Deadlift 50/35KG 9 Hang Power Cleans 6 Shoulder To Overhead Rest 3 Mins Metcon (Time) EVA (Adapted) 3 Rounds 300m Run 15 KB Swings 24/16KG 15 Pull Ups
PARTNER WORKOUT Metcon (AMRAP – Rounds and Reps) AMRAP with a Partner for 30 Mins 10 Sumo Deadlift High Pull40/30kg 10 Hang clusters 10 Front Rack Lunges Run 300m together Then 2 rounds and run 300m Then 3 rounds and run 300m And so on until clock hits 30 min
PUSH PRESS Weightlifting Push Press (2 X 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 3 @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 1+ @95{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 20m Overhead plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Ring Dips 12 KB Snatch 24/16KG 15 Box Jump Overs
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development) Metcon (Time) 4 Rounds Run 800M Rest 2 Mins between rounds Score is fastest 800M