SNATCH Weightlifting Hang Snatch (1×1) Hang Snatch + Power Snatch Focus on smooth technique, control weight throughout Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 1-2-3….. Hang Power Snatch 42.5/30kg Overhead Squat
Author Archives: Excelsior
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) RDL 4 x 10 Superset with HSPU Unbroken rep over all sets or reduce weight Metcon (AMRAP – Rounds and Reps) 4 Rounds 2 Min AMRAP 6 Push-Ups 10 Goblet Curtsy Lunges – holding KB 24/16kg 12 Double Unders Rest 1 Min between rounds Score is accumulated
CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP Row 250/200m 10 KB alternating Hang Snatch 24/16kg add 10 KB Hang Snatch each round Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Russian Swings 24/16kg 16 Lateral Step Overs Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 […]
PUSH PRESS Weightlifting Push Press (5×3) Push Press 5 x 3 for unbroken reps with a challenging weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Air Squats 12 Strict Press 20/15kg 9 TTB
CLEAN Weightlifting Hang Clean (1×1) Hang Clean + Power Clean Push Press 5 x 3 Focus on technique and build up to a challenging weight with good control over the bar. Metcon (AMRAP – Rounds) EMOM for 10 mins 3 Hang Power Cleans 52.5/35kg 6 Front Rack Reverse Lunges 9 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) 20min Partner AMRAP (1work, 1 rest) 100 DU 75 lunges 50 kb push press 24/16KG 25 burpee pull ups 50 kb swing 75 box jump 100 cal row
CONDITIONING Metcon (AMRAP – Rounds and Reps) 7 Min ladder 1,2,3,4 and so on SDHP 42.5/30kg & Push Press Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 12/9 Cal Row, 15 Ab Mat Sit Ups Rest 5 mins Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 HSPU 9 Power […]
SNATCH Weightlifting Snatch (1×2) 8 rounds Every 90 seconds 2 Snatch Build up to a challenging weight focusing on technique. Control the bar up and down Metcon (AMRAP – Rounds) 5 Rounds Every 2 Mins 10 Bar Facing Burpee’s 10 Power Snatch 35/25kg
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) RDL 4 x 10 Superset with HSPU Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 C2B Pull-Ups, or Pull Up’s or Jumping C2B 10 Goblet Revere Lunge 24/16KG 12 Russian Swings 24/16KG
CONDITIONING Metcon (Calories) Max Calorie Row in 7 minutes Metcon (AMRAP – Rounds and Reps) In 7 Mins AMRAP 7 Burpee Step Ups, 14 KB Alternating Hang Snatch 24/26kg Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 V-Ups 30 Double Unders