PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 25 Min AMRAP 25 Burpee’s 25 Push Press 42.5/30kg 25 Box Jump 25 Front Squats Run 300m
Author Archives: Excelsior
DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 3 sets Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Russian KB Swings 24/16 16 Box Step Ups
SNATCH Weightlifting Snatch (Weight) 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 6 Hang Power Snatch 50/30kg 12 TTB
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 14-16 @ 4121 4 seconds down/eccentric1 second hold2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest
BENCH PRESS Weightlifting Bench Press (Weight) Bench Press 3×8 Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2) Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster. This […]
WILDCARD SUNDAY Metcon (Time) HOLLEYMAN 30 Rounds for Time 5 Wallballs 9/6kg 3 Strict HSPU’s 1 Power Clean 70/45kg
SNATCH Snatch Pull + 2 Power Snatch (Find challenging weight for complex) Snatch Pull + 2 Power Snatch Metcon (Time) 5 rounds for time 30 Double Unders 21 Wall Ball 15 Toes To Bar
SKILL WORK & STEADY STATE CONDITIONING KIPPING TOES TO BAR (5-7 Rounds) KIPPING TOES-TO-BAR STRENGTH SKILL WORK (15-20 Mins) Foundational/Beginners Strength Building Superset: 5-7 Rounds A1) 5-10 lying TTB A2)20 sec pvc pipe Arch Hold A3)20 sec Active Bar Hang Intermediate Strength Building Superset: 5-7 Rounds A1)5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars […]
SNATCH GRIP PUSH PRESS Weightlifting Snatch Grip Push Press (2-2-2-2) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 8 Shoulder To Overhead 50/35kg 12 Front Rack Lunges 24 Wall Balls 9/7kg
UNILATERAL UPPER & LOWER BODY SUPERSET UNILATERAL UPPER & LOWER BODY SUPERSET (Weight) 3 Rounds Single Arm KB Rack Split Lunge 8 +8 (tempo 2121) Superset with Single Arm Ring Rows 10-12 each arm @ tempo 2-1-2 3 Rounds Single Arm KB Rack Curtsy Squat 8+8 Superset with Single Arm Ring Row hold 15-30 sec […]