FLOOR PRESS Weightlifting Floor Press (5×6) Floor Press 5 x 6 (all the same weight) Superset with Superman Hold: 30 seconds Superman lift offs 4 x 12-15 Metcon (AMRAP – Rounds and Reps) EMOM: work for 30 seconds rest for 30 seconds x 4. Goal is to work hard for each 30 second interval RA […]
Author Archives: Excelsior
CLEAN Weightlifting Hang Power Clean (1-1-1-1-1) Hang Power Clean + Clean 1-1-1-1-1 Controlled movement, technique over weight Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Front Squats 60/40kg 15 Russian Swings 24/16kg Run 300m
WILDCARD Metcon (AMRAP – Reps) 0-10 3 rounds 50 DUs 10 Power snatch 42.5/30 kg 10 kb swings 24/16kg Remaining time: max burpees Rest 2’ 12-22 3 rounds 50 DUs 8 pull ups 10 thruster Remaining time: max burpees Rest 2’ 24-34 1 round 50 DUs 50 HSPU Remaining time: max burpees Score: burpees
BACKSQUAT & CHRISTMAS JUMPER WOD Weightlifting Back Squat (1×1) Back Squat: 5 reps @ 40%, 5 @ 50%,5 @75% 3 @ 85%, 1+ @ 95%. If 95% feels too heavy stick to 90% Metcon (AMRAP – Rounds and Reps) CHRISTMAS JUMPER WOD 24 min EMOM a) 12 Burpee to Plate b) 20 Plate OH lunges […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 4 Mins 3 Squat Cleans 70/45kg 6 Push Ups 9 Russian Swings 24/16KG 12 Double Unders 2 min rest, then repeat (5 times total)
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) 15 Min AMRAP 6 TTB 6 KB Muscle Snatch (Right Arm) 24/16kg 6 KB Push Press (Right Arm) 6 […]
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 […]
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