PARTNER METCON Metcon (AMRAP – Rounds and Reps) AMRAP (in a Team of 3) in 45 minutes Partner A: Run 400M Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (20/10kg) 6 Burpees to Plate 19 Plate Ground-to-Overheads Partner C: Rest All partners rotate when Partner A finishes the run When ‘A’ comes back […]
Author Archives: Excelsior
FRONT SQUAT Weightlifting Front Squat (5RM retest) Metcon (AMRAP – Rounds) 0-3 Mins Row 600m 3-6 Mins 30 KB(one KB) 24/16kg Lunges 6-9 Mins Run 500m 9-12 Mins Row 600m 12-15 Mins 30 KB(one KB) 24/16kg Lunges 15-18 Run 500m
WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP (with a partner) in 40 mins 50 Burpees 500m Row 50 KB Swings 24/16kg 500m Row 50 Pull Ups 500m Row 50 Push ups 500m Row
SNATCH Hang Snatch Pull + 2 Hang Power Snatch (Find challenging single heavy) Hang Snatch Pull + 2 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2 Hang Power Snatch 42.5/30kg 2 Box Step Overs 4 Hang Power Snatch 4 Box Step Overs 6 Power Snatch 6 Box Step Overs …and […]
PULL UPS + STEADY STATE AEROBIC CONDITIONING Pull Ups (Max reps) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60: plank B) 3 x :10-20 Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- […]
PUSH PRESS Weightlifting Behind the Neck Push Press (2-2-2-2) Behind the Neck Push Press Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Box Jump Overs 15 Hand Release Push-Ups 10 Deadlifts 82.5/60kg
UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (Weight) 5 rounds Back Rack Deficit Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 + 6 Single Arm KB Push Press 24/16kg 9 Pull-Ups […]
PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 22 Burpee’s 22 Clean & Jerk 42.5/30kg 22 Box Jump Overs 22 Front Squats Run 300m
FRONT SQUAT Weightlifting Front Squat (5 @ 75% 3×5 @80% 5@85%) Metcon (Time) 8 Rounds For Time: 4 Bar Facing Burpee, 6 Hang Clean & Jerk 42.5/30kg, 8 Barbell Lunges
WILDCARD Metcon (Time) Partner Bert For Time : 50 Burpees 300m Run 100 Push Ups 300m Run 150 Lunges 300m Run 200 Air Squats 300m Run 150 Lunges 300m Run 100 Push Ups 300m Run 50 Burpees *One partner working at a time run together*