Author Archives: Excelsior

SQUAT Weightlifting Goblet Squat (3X12) Tempo KB squat 3×15 KB row 3×12/12 Metcon (AMRAP – Reps) 3 Min AMRAP Max Burpees Rest 1 Min Metcon (AMRAP – Rounds) EMOM x 4 1). 45 seconds Max Double Unders 2). 20 Lunges 3). 25 Air Squats Rest 1 min

GYMNASTICS Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Hang Power Clean 40/25kg 10 Thrusters 40/25kg 5 Down Ups Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Rack Lunges 40/25kg 10 Push Press 40/25kg Gymnastics Handstand Push-ups (1×1) Gymnastic Skills- DUs and Handstand Score max HSPUs

DEADLIFT Weightlifting Deadlift (4X6) Deadlift (Tempo 3-1-1) Overhand grip 4×6 Superset 10 Push Ups Metcon (AMRAP – Rounds) 4 rounds In 3 minutes 20 Jumping Lunges 10 Air Squats 5 Burpee’s Into Max Abmat sit ups in 4 min

SUNDAY HERO WOD Metcon (Time) DOUBLE SPICY DT 10 Rounds fot Time 12 Deadlifts 40/30 rx 9 Hang Power Cleans 6 Push Jerks 10 Burpee over the Bar after each round

CLEAN Weightlifting Clean (1X1) Clean Paused Clean: From the floor; pause below the knee and then pause at mid-thigh. The focus is on technique- not weight so keep a comfortable weight for good form 1X1 For pure technique- max weight 40kg Metcon (AMRAP – Rounds and Reps) 2 Rounds 6 Min AMRAP 10 Burpee’s 20 […]

FRIDAY METCON Metcon (AMRAP – Rounds and Reps) FRIDAY METCON 15 Min AMRAP 20 Ground to Overhead 40/25kg 20 Double Unders 20 Thrusters 40/25kg 30 Sit Ups Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Jump Backs 15 Russian Swings 20/16kg 20 Air Squats

STRICT PRESS Weightlifting Strict Press (4X5) Strict Press 4×5 Superset Single Leg DL 5×5 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Russian Swings 20/12 6 Down Ups Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Double knee tuck into plank 10 Squat Jumps 20 […]

BACKSQUAT Weightlifting Back Squat (4X5) Back Squat 4×5- 3 second pause at bottom Superset 6X6 bent over rows Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 50 Lateral Bar Hops 40 Reaching Sit Ups 30 Hang Power Clean + Reverse Lunges 40/25 20 Hand Release Push Ups

GYMNASTICS Gymnastics Pistols (1X MAX) Gymnastic Skills- DUs and Pistols Score max unbroken Pistols Metcon (AMRAP – Rounds) 8 Rounds Working for 90 seconds with 60 seconds rest between rounds 12 Push Ups 24 Air Squats Into Max Ground to Overhead Plate 10/5kg Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP […]

DEADLIFT Weightlifting Deadlift (4X5) Deadlift (Tempo 3-1-1) Overhand grip 4×5 Superset 8 Push Ups Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 4 Goblet squats 20/12 6 KB OH lunges 20/12 8 KB Push Press 20/12 Rest 3 mins Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Air Squats 10/10 single leg […]