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
Author Archives: Excelsior
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 […]
SUNDAY HERO WOD-‘The Hotel Room Workout’ Metcon (Time) The Hotel Room Workout For Time 20x 5 Push Ups 5 Air squats 5 Sit Ups
SNATCH Weightlifting Snatch (1×1) Snatch Paused Snatch: 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) In 6 mins AMRAP Hang Power Snatch + 2 Reverse Lunges 20/15 EMOM 20 […]
FRIDAY METCON Metcon (AMRAP – Rounds and Reps) FRIDAY METCON 5 Min AMRAP 20 Deadlifts 40/25kg 30 Double Unders 20 Push Ups 30 Air Squats Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 6 Turkish Get Ups 8 Tricep Extensions 10 Step Ups with Knee Raise 14 (7EL) Bulgarian Split Squats