CLEAN Weightlifting Hang Power Clean (1×1) EMOM 12:00 1 Hang Power Clean Build up to challenging weight which allows smooth technique and control of the bar. Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2-4-6-8-10-12… Hang Power Clean Wall Ball 9/7KG Notes HPC: Medium heavy weight, could be anywhere from 60-70% of your heavy […]
Author Archives: Excelsior
WILD CARD Metcon (AMRAP – Rounds) Open 17.1 10 rounds 9 thruster 42.5/30 kg 35 double unders Tc 16’ Rest 10’ Metcon (AMRAP – Rounds) Emom x 18’ 1- 12-15 kB curls 2- 15/15 kB Russian twists 3-30" chest press in flutter kicks
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 9 TTB 12 Front Rack Lunges 52.5/35kg 9 HSPU 12 Air Squats Rest 5 Mins Metcon (AMRAP – Rounds) 5 rounds – not working for more then 45 seconds Minute 1: 14 KB Snatch 24/16KG Minute 2:12 KB Step Ups Minute 4: 12/10 Cal Row
STRICT PRESS Weightlifting Strict Press (4 x5) Keep a challenging weight with unbroken reps focusing on sound technique Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 3 Lateral Burpee’s 3 Clean & Jerk 42.5/30kg
BACK SQUAT Weightlifting Back Squat (1×3) Back Squat: Warm up sets have been included. 5 reps @ 40%, 5 @ 50%, 3 @ 60%, 3 @70% 3 @ 80%, 3 @ 85%, 3+ @ 90% Rest less between earlier sets and longer between your working sets If you finish early work through the following accessory […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Burpee Box Jumps 5 Strict Pull Ups 15 Russian Swings 24/16kg Rest 7 Mins Metcon (AMRAP – Rounds and Reps) 15 Min Ladder 3,6,9,12,15 etc Power Snatch 42.5/30kg Run 300m after each set of PS
FLOOR PRESS Weightlifting Floor Press (4×8) Floor Press 4 x 8 (all the same weight) Superset with Reverse Snow Angels 4 x 15 Hollow or Tuck Rocks 4 x 15 Metcon (AMRAP – Rounds and Reps) 10 Min Cindy 5 Pull Ups 10 Push Ups 15 Air Squats
CLEAN Weightlifting Power Clean (1×1) Power Clean + Hang Clean 1-1-1-1-1 Find a weight which is challenging but allows good technique. Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Deadlifts 52.5/35kg 5 Hang Power Cleans 5 Front Squats 5 Box Jumps
WILDCARD Metcon (AMRAP – Rounds and Reps) Amrap 30’ 50 du 25 kB Russian swings 24/16KG 20 ttb 20 wall ball 9/7KG 50 du
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Power Snatch 42.5/30kg 9 HSPU Run 300m Rest 10 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Hang Power Clean 42.5/30kg 10 Shoulder to Overhead Run 300m