SNATCH Weightlifting Muscle Snatch (5×5) Find a modeate weight with good technique and control over the bar. Dont drop the bar Metcon (AMRAP – Rounds and Reps) 5×3 ON/1 OFF 5 Hang Snatches 10 Lateral Jumps 15 sit ups
Author Archives: Excelsior
GYMNASTICS Gymnastics Pistols (5×5) 10 swimmers 5×5 Pistols Metcon (Time) 5 Rounds For Time 20 Plate Overhead Reverse Lunges 15 Push Ups 10 V-Ups
CONDITIONING Metcon (Time) FOR TIME 10-20-30-40-50 Plate GTO 15 Burpee to plate 15 Air Squats
SHOULDER PRESS Weightlifting Shoulder Press (5×5) Find a comfortable and moderately challenging weight to focus on technique Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 Front squats 30 sit ups 15 push jerks
CLEAN Weightlifting Muscle Clean (5×5) First day back guys, focus on movment and technique, the weight will come. Remeber guys dont drop the bar and be careful with equipment outdoors Metcon (Time) 5 Rounds for time 8 Burpees 10 Hang Power Clean 8 Burpees 30 lunges
Home workout Warm-up 30’ Walk Metcon (Time) For Time 50-30-10 Burpee Air Squat Sit Ups
HOME WORKOUT Metcon (Distance) 2x 12’ Run 3’ Rest
HOME WORKOUT Warm-up 3x 30 High Knees 5/5 Hang Muscle Snatch 5/5 OHS Metcon (AMRAP – Rounds) Strength 5x 5 Hang Power Snatch (right) 5 Hang Squat Snatch (right) 5 Hang Power Snatch (left) 5 Hang Squat Snatch (left) WOD 20’ EMOM (35" ON / 25" OFF) a) Jumping Jack Toe Touches b) Dynamic Plank […]
HOME WORKOUT Warm-up 3x "/20" Lateral Plank 20 Flutter Kicks 20 Scissor Kicks 10 Jumping Lunges Metcon (AMRAP – Rounds and Reps) Strength 4x 5/5 Pistols 5+5+5+5 I,Y,T,A WOD 12’ AMRAP 50 Goblet Squats 40 Lateral Jumps 30 Burpees 20 Ktb Swings
HOME WORKOUT Warm-up 3x 10 Jumping Jacks 10 Air Squats 10 Reverse Lunges Metcon (Time) Chad" For Time 1000 Step Ups