SQUAT CLEAN Weightlifting Squat Clean (5×5) Metcon (AMRAP – Rounds and Reps) 15 Hang Power Clean 15 Back Squats 15 Burpees
Author Archives: Excelsior
WILDCARD Metcon (AMRAP – Rounds and Reps) Teams of 2 12’ AMRAP 20 S2OH 20 Lunges sync 20 V-Ups 3’ Rest 12’ AMRAP 20 Snatches 20 Air Squat sync 20 Rower Sit Ups
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 10x 3’ ON / 1’ OFF 10 Burpees (5 each) 10 Plate Thruster (5 each) 10 Sit Ups (5 each)
SNATCH Weightlifting Power Snatch (5×5) Metcon (AMRAP – Rounds and Reps) 3-6-9-12… Snatches V-Ups Front Rack Lunges
DEADLIFT Weightlifting Romanian Deadlift (4×12/15) 4 x 8-10 Barbell Row 12-15 Romanian Deadlift Metcon (Time) FOR TIME 2 ROUNDS 30 Deadlifts 40 Burpees 50 Lunges
CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 20 Air Squats or 10 Pistols b) 20-25 Sit Ups c) 10 Sprawl Tuck Jump Finisher Tabata Leg Raises
PUSH PRESS Weightlifting Push Press (5×5) Find a moderate weight for sound technique and unbroken reps Metcon (AMRAP – Rounds and Reps) 4×3′ ON/ 1′ OFF 8 Thrusters 10 Alternating V-Ups 12 Jumping Jacks
POWER CLEAN Weightlifting Power Clean (5×5) Power Clean 5×5 Find a moderate weight and focus on technique, don’t drop the bar Metcon (Time) For Time 20-15-10-5 Power Clean Burpee double lateral jump
WILDCARD Metcon (AMRAP – Reps) 2 Rounds 2′ ON / 1′ OFF Max Thruster Max Burpees Max Squat Clean Max Jump Overs
CONDITIONING Metcon (AMRAP – Rounds and Reps) In pairs 25 min AMRAP 100 lunges 75 plate G2OH 50 Air squats 25 Burpees