CONDITIONING Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 7 Box Jumps 9 TTB 15 Wall Ball Run 300m Rest 5 Mins Tabata: Alternating V-Ups
Author Archives: Excelsior
SNATCH Weightlifting Snatch (1×1) Three parts Hip Above knee Ground Today is about technique, getting your body and central nervous system working in sync. Weight comes later in the programme. Metcon (AMRAP – Rounds and Reps) 4 rounds 2 min AMRAP 7 Bar facing burpees 9 Power Snatch 35/25kg Rest 1 min Accumulated score
ROMANIAN DEADLIFT AND SUPERSET Weightlifting Romanian Deadlift (4×12) RDL 4 x 12 Superset with HSPU Find a good weight for unbroken reps and to build upon across programme Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Double Unders 20 Bumper Plate GTO 10/5kg 10 Bumper Plate Rev Lunges (Plate tight to chest) 10/5kg
CONDITIONING Metcon (AMRAP – Rounds and Reps) Conditioning Partner WOD 10 Rounds 3 Min AMRAP 15 Air Squats 12 KB SDHP 24/16KG 6 Burpees Partner completes 3 Min AMRAP before swapping
PUSH PRESS Weightlifting Push Press (4×5) Metcon (AMRAP – Rounds) 4 rounds every 90 seconds , alternating rounds 1. 50 DUs 2. 15 Shoulder to Overhead 40/30kg
CLEAN Weightlifting Clean (1×3) Clean (Hip + Above Knee + Ground) 40kg max guys when outdoors. Control the bar and focus on technique. Dont drop the bar. Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Deadlift 40kg/30kg 10 Hand Release Push Ups Rest 2 Mins 4 Min AMRAP of the same Score is […]
WILDCARD Metcon (AMRAP – Rounds) E5’x5 rounds 400 m run 10 push ups 15 sit ups 20 jumping lunges
BENCH PRESS Weightlifting Bench Press (3×8) Bench Press 3 x 8 unbroken reps across each set Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 35/25kg 20 Walking Lunges rest 4 mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 5 C2B Pull Ups 10 Push ups
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×3) Sumo Deadlift 3 x 3, control the bar up and down, dont drop the bar. Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Box Jump Overs 12 Power Cleans 52.5/35kg
SNATCH Weightlifting Snatch (5×3) Snatch 5 x 3 , reset after each rep Metcon (Time) Metcon 5 Rounds 15 Burpee Over The Bar 15 Over Head squats 42.5kg/30kg