DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×5 Superset with 2 sets of Strict HSPU Metcon (Time) 3 Rounds for time 20 Wall Ball 9/7kg 20 American KB Swings 24/16kg 400m Run
Author Archives: Excelsior
SNATCH Weightlifting Snatch (Weight) Power snatch heavy 3 (not TNG) Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3(Controlling the bar up and down) 7 TTB
PAUSED BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 12 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 500/450m Row into max sit-ups (RX) 400/350m Row Into max sit-ups(Scaled) 3 Mins Rest
BENCH PRESS AND PULL UPS Weightlifting Bench Press (Weight) Press 3×6 superset set with Strict Pull-Ups "Cluster" Sets for example (3 x 5/3/2). Look at adding one or 2 more reps this week. Rest :25 sec rest between Clusters. Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows […]
WILDCARD SUNDAY Metcon (Time) RENE- 35 Min Cap 7 Rounds For Time 400m Run 21 Lunges 15 Pull Ups 9 Burpees
CLEAN Weightlifting Clean (Weight) 3 Positon Clean – top down Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Power Clean 52.5/35KG 7 Front Squat 30 Jumping Jacks
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner WOD’s 14 Min AMRAP 12 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 14 Min Ladder 3 Bar Facing Burpee’s 3 Muscle Snatch 35/25kg, 6, 6, 9,9 etc
DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 3 sets Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Burpee Box Jump Overs 16 American Swings 24/16KG
SNATCH Weightlifting Snatch (Weight) 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Snatch 12-18 mins – 1 Hang Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 24/16KG 6 TTB
PAUSED BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 15 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 1 min of Wall Ball 9/6KG Rest 90 seconds 1 min of Rowing for calories Rest 90 seconds