HSPU HSPU (Skill Development then Emom) 6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength e.g. week 1: 4-4-4-3-3-3 (21), week 2: 4-4-4-4-3-3 (22) Metcon Accessory 5×5 Single […]
Author Archives: Excelsior
WILDCARD Metcon (Time) 4 Rounds for time (25 Min Timecap) 500m Row 100m Farmers Carry 2 x 20KG/15KG Plate 15 Box Jumps 24/20"
PARTNER METCON Metcon (AMRAP – Rounds and Reps) With a Partner 3 Rounds 3 Min AMRAP 12 KB Goblet Squats 24/16KG 12 KB SDHP 6 Down Ups Rest 1 min Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 16 KB Over Head Walking Lunges 24/16KG 16 Burpees Rest 1 Min Metcon (AMRAP […]
PUSH PRESS METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 10 Push Press 40/30kg 10 American Swings 24/16KG 10 HSPU 10 Box Jumps 10/8 Cal Row
TTB METCON Metcon (AMRAP – Rounds and Reps) 2 Rounds 6 min AMRAP TTB – choose a # that you can easily maintain throughout the workout 10 KB Plank Rows 24/16KG 10 KB Goblet Squats Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Bent Over Row 35/25kg 10 Front Rack […]
DEADLIFT METCON Metcon (AMRAP – Rounds and Reps) 5 rounds 4 Min AMRAP 3 Power Cleans 50/35KG 6 Push Ups 9 Air Squats 12 Deadlifts 2 mins rest between rounds
C2B/PULL UP METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 600m Run 35 Double Unders 6 C2B, Pull Up or banded pull up 18 KB Snatch 24/16KG 20 Banded Pull Downs
BACK SQUAT Weightlifting Paused Back Squat (5 Every 2 Mins x 5 (Moderate Load) 2 sec hold ) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 10 rounds 1 Min AMRAP 5 Wall Ball 9/7KG + 5 Burpees Rest 1 min
WILDCARD SUNDAY Metcon (Time) For Time WORKOUT 1 100 Toes To Bar EACH BREAK: 10 Box Jumps + 10 KB Swing 24/16KG Rest 5 mins Metcon (Time) WORKOUT 2 3-6-9-12 Snatch 40/30KG HSPU or KB Z Press 300m Run
PARTNER WORKOUT Metcon (Time) Partner : One bar, three girls 42-30-18 Thrusters 50/35kg Pull ups Squat cleans 50/35kg Ring dips Deadlifts 50/35kg Hand stand push ups