TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development) Metcon (AMRAP – Rounds) Four Rounds (24 Min Total) Every 2 Mins 1. Run 300m 2. Row 375/300m 3. 40 Abmat Sit-Ups
Author Archives: Excelsior
DEADLIFT Weightlifting Deadlift (6 @ 62.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 5 @ 72.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 4 @ 82.5 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 2 Rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (Time) 10 rounds for time 4 Burpee Box Jumps 10 KB Snatch 24/16KG
RIG WORK + METCON Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 20 1. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 2. 30 seconds Ring or Box Dips 3. 20 Ab Mat Sit Ups 4. 20-25 Double Unders
BACK SQUAT Weightlifting Back Squat (5 X 3 @82.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon KB Russian Step Ups 2 x 8-10 reps each leg Superset with Elevated Barbell Calf Raises 2 x 15+ Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP x 4 12 Goblet Lunges 24/16KG 15 Russian Swings 24/16KG 18 Wall Ball 9/7KG Rest 1 min
WILDCARD SUNDAY Metcon (Time) "HOLBROOK" 10 Rounds For Time 5 Thruster 50/35KG 10 Pull-Ups 300m Run
PARTNER METCON Metcon (Time) For Time YGIG 10 Rounds 10/8 Cal Row 10 Box Jump Overs Into 10 Rounds 15 Wall Ball 9/7KG 15 Abmat Sit Ups Into 10 Rounds 8 Bar Touching Burpees 15 KB Deadlift 24/16KG
PUSH PRESS Weightlifting Push Press (2 x 5 @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 20m Overhead Plate carries + 20 standing lateral plate fly’s Metcon (Time) For Time 20 Down & Ups 15 Clean & Jerk 40/30KG 15 Down & Ups 10 Clean & Jerk 10 Down & Ups 5 Clean […]
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill development) Metcon (Time) 2 Rounds for Time 50 Double Unders Row 500m/400m 300m KB Farmers Carry 24/16KG Run 800m
DEADLIFT Weightlifting Deadlift (6 @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 4 @ 80 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon Accessory 2 rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 9 Thrusters 40/30KG 18 Barbell hops
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 15 1. Start with 8-10 Bar touching burpees (adding a rep each round) 2. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 3. 20 Lunges