CONDITIONING Metcon (AMRAP – Rounds and Reps) 0-20 mins to complete Helen: 3 rounds Run 400m 21 Swings 24/16KG 12 Plate thrusters 15/10KG Metcon (AMRAP – Rounds and Reps) 20-32 mins 5 Sprawls 15 Bumper Plate GTO 15/20KG 20 Air Squats 30 Walking lunge Finish with alternating tabata plank/dish hold
Author Archives: Excelsior
CLEAN Weightlifting Hang Power Clean (5×3) Find a comfortable weight for controlled reps focusing on technique. Do not drop the bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Hang Power Clean 42.5kg/30kg 20 Hops over the barbell
PRESS Weightlifting Push Press (3×5) Build up to a challenging weight with good technique and unbroken reps Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Push Up 15 Air Squats Run 400m
DEADLIFT Weightlifting Deadlift (3×8) Build up to Deadlift 3×8 with sound technique. The lift should be challenging but unbroken reps. Dont drop the bar. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 KB SDHP 24/16KG 16 Step Up/ Reverse Lunges
SNATCH Weightlifting Hang Power Snatch (5×3) Find a light to moderate weight, focus here is on maintaining good technique in each rep. Control the bar up and down without dropping it. Metcon (AMRAP – Rounds) EMOM for 11 minutes 8 Wall Ball Cleans 9/7KG 8 Burpee’s
FRONT SQUAT Weightlifting Front Squat (3×8) Comfortable weight with good technique. Focus on technique Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Burpees 10 Power Cleans 52.5/35 20 DUS
SUNDAY WILDCARD Metcon (AMRAP – Rounds) 30 Min EMOM 30 DU/60 SU 15-20 KB Swing 12/20kg 15-20 Sit Ups
CLEAN Weightlifting Clean (1X1) 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@40KG MAX Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Plate Overhead Lunges 10/5kg 10 Dips or push Ups 20 […]
FRIDAY METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Step Ups 15 Plate Ground to Overhead 10/5kg 15 Step Ups 15 GTO 20 Step Ups 15 GTO 25 Step Ups 15 GTO Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Sit Ups 20 Mountain Climbers Metcon (AMRAP […]
STRICT PRESS Weightlifting Strict Press (2X MAX REPS) Strict Press 2x max reps Superset Single Leg DL 8×8 Metcon (AMRAP – Rounds) 6 rounds (30 mins) no longer than 45 seconds per station Min 1: 10 Clusters 40/25KG Min 2: 10 Kneel to stand + 5 Gorilla Jump Squats Min 3: 10 Burpee’s Min 4: […]