Author Archives: Excelsior

POWER CLEAN Weightlifting Power Clean (1×1) EMOM 12:00 1 Power Clean Work up to a heavy single on the power clean. Move well and be aggressive! Get after it! Maintaining smooth technique, if technique suffers or you cant control the bar reduce weight. Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans […]

WILDCARD Metcon (AMRAP – Rounds and Reps) Acumulate Score Amrap 4’ 5 deadlift 70/50 kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 power clean 60/40kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 front squat 50/35kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 thruster 40/25 kg 5 […]

CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 19 Cal Row 19 Wall Ball 9/7KG Rest 10 Mins Metcon (AMRAP – Reps) In 15 Mins accumulate max double unders. work for 30 seconds, rest for 30 seconds EMOM starting at 0.00 6 Burpee’s

SHOULDER PRESS Weightlifting Shoulder Press (1×1) -5-3-3-1-1 Notes: Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps. Metcon (AMRAP – Rounds and […]

BACK SQUAT Weightlifting Back Squat (1×1) Back Squat Wendler squat program. You will have 18 minutes to find your heavy single. A suggestion would be 5-5-3-3-2-1-1-1. Leave at least 2 mins rest between 1-1-1 please keep in mind this is your first heavy squat for some time, go for sound technique over weight. Start of […]

CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 12 Hang Power Snatch 35/25kg 9 TTB Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Run 500m 15 Hang Power Cleans 42.5/30kg 15 Push Press

BENCHMARK WORKOUT LOCKDOWN BENCHMARK CHALLENGE (Time) FOR TIME 50-40-30-20-10 Air Squats Sit Ups Lunges Burpees All the best, give 110% today and when we repeat on 30th November

HOME WORKOUT

HOME WORKOUT Warm-up 3 Rounds 30 High Knees 10 Cossack Squat 5 HSPU/HRPU 5 Reverse Burpees Metcon (AMRAP – Rounds and Reps) 0-11 Min A ladder of 1 Sprawl 1 Goblet Squat, add 1 rep each round Metcon (AMRAP – Rounds and Reps) 11-13 Mins Rest 13-24mins AMRAP 10 Side Plank Taps – right side […]

HOME WORKOUT Warm-up 3 Rounds 10 Cossack Lunges 10 Split Stance Good Morning 10 Press 30 High Knees Metcon (AMRAP – Reps) In 9 Mins Max Burpee’s over the line EMOM perform 15 Air Squats SCORE TOTAL BURPEES If you have limited equipment use a weighted backpack for the first workout or 5+5 single arm […]