DEADLIFT Weightlifting Deadlift (6 @ 62.5%, 2 X 5 @ 72.5%, 2 X 4 @ 82.5 %) Metcon 2 Rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (Time) 10 rounds for time 4 Burpee Box Jumps 10 KB Snatch 24/16KG
Author Archives: Excelsior
RIG WORK + METCON Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 20 1. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 2. 30 seconds Ring or Box Dips 3. 20 Ab Mat Sit Ups 4. 20-25 Double Unders
BACK SQUAT Weightlifting Back Squat (5 X 3 @82.5%) 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) 3 Min AMRAP x 4 12 Goblet Lunges 24/16KG 15 Russian Swings 24/16KG 18 Wall Ball 9/7KG Rest 1 min
WILDCARD SUNDAY Metcon (Time) "HOLBROOK" 10 Rounds For Time 5 Thruster 50/35KG 10 Pull-Ups 300m Run
PARTNER METCON Metcon (Time) For Time YGIG 10 Rounds 10/8 Cal Row 10 Box Jump Overs Into 10 Rounds 15 Wall Ball 9/7KG 15 Abmat Sit Ups Into 10 Rounds 8 Bar Touching Burpees 15 KB Deadlift 24/16KG
PUSH PRESS Weightlifting Push Press (2 x 5 @ 60%, 2 x 5 @ 70%, 5 @80%) Metcon 20m Overhead Plate carries + 20 standing lateral plate fly’s Metcon (Time) For Time 20 Down & Ups 15 Clean & Jerk 40/30KG 15 Down & Ups 10 Clean & Jerk 10 Down & Ups 5 Clean […]
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill development) Metcon (Time) 2 Rounds for Time 50 Double Unders Row 500m/400m 300m KB Farmers Carry 24/16KG Run 800m
DEADLIFT Weightlifting Deadlift (6 @ 60%, 2 x 5 @ 70%, 2 x 4 @ 80 %) Metcon Accessory 2 rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 9 Thrusters 40/30KG 18 Barbell hops
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 15 1. Start with 8-10 Bar touching burpees (adding a rep each round) 2. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 3. 20 Lunges
BACK SQUAT Weightlifting Back Squat (5 x 3 @ 80%) Metcon Accessory Body Weight Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3-6-9…. Hang Power Clean 40/30KG Wall Ball 9/7KG