METCON Metcon (AMRAP – Rounds and Reps) In 15 Mins Row 1000m into AMRAP 20 KB Deadlifts 24/16KG 15 Box Jumps Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 300m Run 10 HSPU OR 10 KB Z Press 20 Alternating V-Ups
Author Archives: Excelsior
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (2-2-2-2 Building to heavy but not max weight) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) Accessory 2 Rounds KB B Stance Split Squat 10+10 Weighted Pull Ups Score is total Pull Ups over 2 Rounds. Metcon (AMRAP – Rounds and Reps) 3 […]
UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 15 Tempo Push Ups 3-0-1 15 Tall Kneeling KB Tricep Extension 15+15 SA KB Oblique Side Bends 8-12 Tempo Ring or Box Dips 3-0-1 Metcon (AMRAP – Reps) 2 Rounds (8 Mins) In 2 Mins Run 300m In 2 Mins Row 375/300m Rest 5 Mins Death by […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 KB Goblet Lunges 24/16KG 30 Abmat Sit Ups Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3,6,9,12….. Tuck Jumps Down Ups Hang Power Clean 40/30KG
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP in 20 Mins 5 Deadlifts 50/35KG 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP With a Partner 20 Power Cleans 50/35KG 25 TTB 30 Box Jumps Run 300m Together
OLY LIFTING Power Snatch Complex (Every 2.30 Mins for 15 Mins) Hang Power Snatch + Power Snatch + 2 Overhead Squats Metcon (AMRAP – Rounds) 10 Rounds Every 90 Seconds (Goal is to get this done within 45 seconds) 5 KB Facing Burpees 10 KB Snatch 24/16KG
METCON Metcon (AMRAP – Rounds) EMOM 40 1. 3-8 Strict HSPU 2. 30 Sec Alternating V Ups 3. 2 Turkish Get Ups 4. 10 Alternating Tempo KB Plank Rows (2-1-2) 5. 30 Sec Candlestick Lowers
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (2-2-2-2 Building to a heavy, but not max weight) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) Accessory 2 Rounds KB B Stance Split Squat 10+10 Weighted Pull Ups Score is total pull ups over 2 rounds Metcon (AMRAP – Rounds and Reps) […]
UPPER BODY PUSH + CONDITIONING Metcon 15 Tempo Push Ups 3-0-1 15 Tall Kneeling KB Tricep Extension 15+15 SA KB Oblique Side Bends 8-12 Tempo Ring or Box Dips 3-0-1 Metcon (Time) In 2 Mins : Run 300m ( Warm Up Pace) Rest 1 Min In 2 mins : Row 375/300m ( Warm Up Pace) […]