RIG WORK + METCON Gymnastics Chest-To-Bar Pull-ups (C2B / Pull Up : Skill Development) Metcon (AMRAP – Rounds) EMOM 18 1. Row 12/10 Cals 2. 20 Ab Mat Sit Ups 3. 30 Seconds HSPU
Author Archives: Excelsior
BACK SQUAT Weightlifting Back Squat (5 X 3 @ 90%) Metcon KB Russian step ups 3 x 8-10 reps each leg Superset with Elevated barbell calf raises 3 x 15+ Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 12 Russian Swings 24/16kg 6 Lateral Burpee’s
WILDCARD SUNDAY Metcon (Time) For Time 20 Back Squat 50/35KG Then 21-15-9 Hang Power Clean Pull Ups Then 20 Deadlift Then 15-12-9 Shoulder to Overhead 300m Run Then 20 Deadlift Then 9-6-3 Hang Power Clean Shoulder to Overhead
PARTNER WORKOUT Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Row 1000/850 m Run 300m 50 American KB Swings 24/16KG Run 300m 100 Ab Mat Sit Ups Run 300m 50 KB Thrusters 24/16KG
PUSH PRESS Weightlifting Push Press (2 X 5 @ 70%, 2 X 3 @ 85% and 1+ @95%) Metcon 20m Overhead plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 6 Down Ups 10 SA KB Strict Press 24/16KG Rest 2 Min 4 Min AMRAP 8 Hand […]
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development) Metcon (AMRAP – Reps) Death By Burpees Challenge EMOM for as long as possible 1 Burpee in the first minute 2 Burpees in the second minute 3 Burpees in the third minute ETC Increasing reps by 1 Burpee each minute until failing to complete the required amount of […]
DEADLIFT Weightlifting Deadlift (Deadlift 6 @ 67.5%, 2 x 5 @ 77.5%, 2 X 4 @ 87.5 %) Metcon 2 Rounds 8+ KB Military Press Superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 20 KB Hang Clean & Jerk 24/16KG 50 Double Unders 20 KB Snatch […]
RIG WORK + METCON Gymnastics Chest-To-Bar Pull-ups (C2B /Pull Up Skill Development ) Metcon (AMRAP – Rounds) EMOM 20 1. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 2. 30 seconds Ring or Box Dips 3. 45 seconds Dish Tucks or Hollow hold 4. 10/8 Cal Row
BACK SQUAT Weightlifting Back Squat (5 X 3 @87.5%) Metcon KB Russian step ups 2 x 8-10 reps each leg Superset with elevated barbell calf raises 2 x 15+ Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Barbell Bent over Row 40/30KG 5 Barbell High Pulls 5 Hang Power Cleans 5 Front Squats
SUNDAY WILDCARD Metcon (AMRAP – Rounds) EMOM for 20 mins Min 1 : 12 Parallel Bar Burpees Min 2 : 10 Thrusters 40/30KG Min 3 : 12/10 Cal Row Min 4 : Rest 1 point for each completed set. Max score is 15