SNATCH Snatch Pull + Hang Snatch + Overhead Squat (15 Mins – Find Heavy Controlled Weight) Snatch Pull + Hang Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hand Stand Push Ups 15 Russian KB Swings 24/16kg 18 Ab Mat Sit Up
Author Archives: Excelsior
Pull Ups Pull Ups (Quality) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60 sec: plank B) 3 x :10-20 sec Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 Strict Pull-Ups/Chin-Ups/ or […]
PUSH PRESS Behind the Neck Push Press (4-4-4-4) Behind the Neck Push Press Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 3 Mins 6 Burpee’s 9 Thrusters 42.5/30kg 12 KB Snatch 24/16kg 1 Min Rest you pick up where you left off in the last round
UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (3 Rounds Superset) 10 KB front Rack kneel to standing (5+5) Split stance single arm KB row ( tempo 2-2-2) 10-12 each side Metcon (Time) 7 rounds for time 5 Power Cleans 60/35kg 10 Burpee Tuck Jumps
PARTNER WOD Metcon (Time) In Pairs 7 rounds 15 lateral burpees 20 Power Cleans 50/35Kg 30 KB Push Press 24/16kg into 1 Mile run (together)
FRONT SQUAT Weightlifting Front Squat (5×3 @70% & 5×2 @75%) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 single arm KB hang clean and jerk (Right arm) 24/16KG 9 single arm KB suitcase reverse lunge (Right arm) 6 single arm KB hang clean and jerk (left arm) 9 single arm KB suitcase reverse […]
WILDCARD Metcon (Time) For Time : 100 Thrusters 50/30kg 5 Burpees to start at the top of every minute.
WINTER IN-HOUSE COMPETITION Metcon (AMRAP – Rounds and Reps) FEMALE/MALE BEGINNER 16 MIN AMRAP 9 Deadlifts 50/30Kg 15 Burpees 20 Bumper Plate GTO 10/5 KG MALE/FEMALE INTERMEDIATE 18 MIN AMRAP 30 Single Unders 20 Abmat sit ups 10 Thrusters 30/25KG (5 Burpees after each round) MALE RX 25 MIN AMRAP 50 Power Snatch 40/ 25kg […]
Skill work +Steady state aerobic conditioning Toes to Bar (Max reps) Toes To Bar Beginners: Part A: approx. 3 rounds 5-10 Lying Toes To Bar Superset with pvc pipe Arch hold Part B Active tuck ups: 20 secs Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds 5-10 […]
PUSH PRESS Weightlifting Push Press (4 X 4) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 6 Strict Chin-Ups 8 + 8 KB Push Press 24/16kg 12 KB Snatch (alternating