Author Archives: Excelsior

BACKSQUAT Weightlifting Paused Back Squat (2×15) Paused Back Squat( 2sec hold) Back Squat 2x 15- 2 second pause at bottom Superset 2x 10 Bent over Row Metcon (AMRAP – Rounds and Reps) 0-6 Mins Ladder 2 Push Up’s 2 Jumping Lunges Add 2 reps each set 6-8 Mins Rest Metcon (AMRAP – Rounds and Reps) […]

Gymnastics Gymnastics Handstand Push-ups (1×1) Gymnastic Skills- DUs and Pistols. Hand stand- technique focused Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 30 In & Outs 30 Reverse Lunges Rest 2 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 30 Push Up’s 30 Reverse Lunge with Knee Drive Rest 2 Mins Metcon […]

DEADLIFT Weightlifting Deadlift (3×15) Deadlift (Tempo 3-1-1) Overhand grip 3x 15 reps Superset 15-max Push Ups Metcon (AMRAP – Rounds and Reps) 1 Barbell squat clean 40/30kg 1×1 Front rack lunges 2,2,3,3,4,4 until time runs out

SUNDAY WILDCARD Metcon (Time) CLAUDIA FOR TIME 25 Power cleans 40/30KG 20 Thrusters 15 Burpees 800m run 25 Power cleans 20 Thrusters 15 Burpees 400m run 25 Power cleans 20 Thrusters 15 Burpees 200m run Time Cap 30min

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 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Plate Ground to Overhead 10/5kg 30 lunges 20 Plate Thrusters 10/5kg […]

FRIDAY METCON Metcon (AMRAP – Rounds) 3 Rounds for max reps 1). Max goblet squat 22/12kg 2). KB SDHP 3). Sit Ups 4).KB Push Press 5). Push Ups 6.) Rest Metcon (AMRAP – Rounds) 3 Rounds 50 seconds work: 10 seconds rest 1). Tempo Right leg Lunges 2). Tempo Left leg lunges 3). Tempo Good […]

STRICT PRESS Weightlifting Strict Press (4X6) Strict Press 4×6 Superset Single Leg DL 6×6 Metcon (AMRAP – Rounds and Reps) 4 rounds 4 Min AMRAP 10 Clusters 40/25kg 10 Bar Facing Burpee’s Rest 1 Min between rounds Accumulate rounds for score

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