STRICT PRESS Weightlifting Strict Press (3X10) Strict Press 3×10 Superset Single Leg DL 5×5 Metcon (AMRAP – Rounds and Reps) 16 Min Ladder 3 Piked Push Up or Hand release push up 3 OH WB lunges 9/7kg 3 WB Sit Ups 3 WB Cleans Keep adding 3 until time runs out
Author Archives: Excelsior
SQUAT Weightlifting Back Squat (3×10) Back Squat 3×10- 3 second pause at bottom Superset 5×5 bent over rows Metcon (Time) 8 Rounds For Time 14 Russian Swings 20/12 14 KB Goblet Squats 20/12 Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 2 KB Hang Cleans 20/12 2 Jumping Lunges 4,4,6,6,8,8 until […]
GYMNASTICS Gymnastics Double Unders (AMRAP – Reps) Gymnastic Skills- DUs and Pistols Score max unbroken DUs Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Thrusters 40/25kg 8 Burpee’s 8 Sit Ups Rest 3 min Tabata Russian twists Plank
DEADLIFT Weightlifting Deadlift (3×10 Tempo) Deadlift (Tempo 3-1-1) Overhand grip 3×10 Superset 10 Push Ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 SDHP 40/25kg 10 Hang Power Clean 40/25kg rest 4 Mins Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 4 Plate Ground to overhead 10/5kg 4 Air Squats 6,6,8,8,10,10 until […]
TUESDAY Home Workout
MONDAY Home Workout Metcon (Time) Stretch- All Demos on whatsapp video Warm Up- 3 Rounds 60 sec plank 20 hollow rocks 10 scapular push ups WOD 10-9-8-7-6-5-4-3-2-1 Descending Ladder for Time Burpees Push Ups Sit ups
THURSDAY Homeworkouts Metcon (AMRAP – Reps) Stretch- See WhatsApp video for demo Warm Up- 3 Rounds 20 Mountain climbers 20 Russian twists 10 Birddog 4 Rounds Min 1- Max hand release push ups 30 sec rest Min 2- Max sit ups 30 sec rest Min 3- Max jumping lunges Score is total accumulative score
SUNDAY WILDCARD Metcon (Time) 5 Rounds For Time 20 Burpees 20 Box Jumps 400/300m Row 20 KB Swings24/16kg 20 WallBalls 9/7kg
CLEAN Weightlifting Clean (Weight) Hang Clean + Clean Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Power Cleans 60/40kg 10 Jumping Lunges 15 AbMat Sit-Ups
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner WOD 15 Min Ladder 10 Cal Row 10 Thrusters 42.5/30KG , 20, 20, 30, 30, 40, 40 until time! Rest 10 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups/Jumping Pull-Ups 10 Burpee Box Jump Overs Run 300m together