Author Archives: Excelsior

SKILL- ROW SKILL SKILL 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 20/15 cal Row 15 Sit Ups 10 Push Ups Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 20 Lunges 15 V-Ups 10 Ktb Hang Clean & Jerk

SNATCH Weightlifting Squat Snatch (1×1) Squat Snatch 5-5-3-3-1-1 Metcon (AMRAP – Rounds and Reps) Every 2’30" for 15’ Alternating: a) 35 DU + 5 Squat Snatches b) 10 Lateral Burpees + 5 Squat Snatches

CONDITIONING Metcon (AMRAP – Rounds and Reps) 4x 6’ ON/1’ OFF 30 Sit Ups 30 Ktb S2OH 30 Ktb SDHP 30 Ktb Box Step Overs *pick up from where you left

GYMNASTICS Gymnastics Handstand Push-ups (5-10) 12’ EMOM a) 5-10 Strict HSPU/Push Ups b) 4-10 Pistols Metcon (Time) 3 RFT (12’ Cap) 300m Run 10 C2B/Pull Ups 20/15 cal Row 10 T2B

FRONT SQUAT Weightlifting Front Squat (5X2) Front Squat 5×2 *heavier than last week Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 3 Deadlifts (100/70) 10 Lateral Burpees 20 Air Squats

WILDCARD Metcon (Time) Holleyman: 30 RFT – 5 wall balls – 3 HSPU – 1 power clean

CONDITIONING Metcon (Time) 10 RFT 4 Pull Ups 8 Burpees 12 Air Squats *300m Run after 2 Rounds

SKILL Gymnastics Box Jumps (1xmax) Box Jump Over Progressions Metcon (Time) 5 RFT 10 Box Jump Overs 15 Ktb Swings 20 Sit Ups

CLEAN Weightlifting Power Clean (1×1) Power Clean 5-5-3-3-1-1 controlled weight, dont drop the bar. Metcon (AMRAP – Rounds and Reps) 10’ AMRAP buy in: 100 DU/200 SU 3 Snatches (50/35) 6 Front Squats 9 C2B (M)/Pull Ups(F)

CONDITIONING Metcon (Time) For Time 600m Run 20 Burpees to Plate 1.30" Rest 600m Run 20 Burpee Box Jump 1.30" Rest 600m Run 20 Burpee Box Jump Over