SUNDAY WILDCARD Metcon (AMRAP – Rounds) EMOM for 20 mins Min 1 : 12 Parallel Bar Burpees Min 2 : 10 Thrusters 40/30KG Min 3 : 12/10 Cal Row Min 4 : Rest 1 point for each completed set. Max score is 15
Author Archives: Excelsior
PARTNER WORKOUT Metcon (Time) "Team Kelly" In Teams of 2 or 3 5 Round 400M Run (Together) 45 Box Jumps 24/20" 45 Wall Balls 9/7KG
PUSH PRESS Weightlifting Push Press (2 x 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 3+ @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 20m Overhead Plate Carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 KB Snatch 24/16KG 5 KB Facing Burpee’s Rest 2 Mins 5 Min AMRAP 10 KB Push […]
TTB & CONDITIONING Gymnastics Toes-To-Bar (Skill Development Class) Metcon (Time) Row 1 Mile Rest 5 Mins Metcon (Time) Run 1 Mile
DEADLIFT Weightlifting Deadlift (6 @ 65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 4 @ 85 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 2 Rounds 10 KB Military Press Superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Power Clean 50/35kg 20 Mountain Climbers 5 Clusters 50/35KG 20 Mountain Climbers
RIG WORK + METCON Gymnastics Chest-To-Bar Pull-ups (Skill Development Class) Metcon (AMRAP – Rounds) EMOM 15 1. Start with 8-10 Bar touching burpees (adding a rep each round) – aim to start 1 rep higher than previous EMOM 9th August 2. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 3. 20-25 Double Unders
BACK SQUAT Weightlifting Back Squat (5 X 3 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon Accessory KB Russian step ups 3 x 8-10 reps each leg Superset with Elevated calf raises 3 x 15+ Metcon (AMRAP – Rounds and Reps) 3 rounds 2 Min AMRAP 5 Down Ups 5 Squat Jumps 5 Russian Swings 24/16kg Rest 30 seconds
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) 3 X 4 Min AMRAPs in 20 Minutes: from 0.00-4.00 27 Calorie Row 21 Power Cleans 50/35KG 15 Burpee Box Jump Overs 24/20" 4 Minute Rest From 8.00-12.00 27 Calorie Row 21 Power Cleans 50/35KG 15 Burpee Box Jump Overs 24/20" 4 Minute Rest from 16.00-20.00 27 […]
PARTNER WORKOUT Metcon (Time) Partner Helen (20 Min Timecap) 3 rounds Run 400m (Together) 42 KB Swings 24/16KG 24 Pull-Ups Rest 5 Mins from last finishers or from 20 Min Timecap Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Hang Cleans 40/30KG 15 Push Press 12 Front Squats 9 Thrusters
PUSH PRESS Weightlifting Push Press (2 X 5 @ 65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 5+ @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon Accessory 20m Overhead Plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 KB Hang Clean and Jerk 24/16KG 10 Burpee’s