METCON Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Pull Ups 8 Jumping Lunges 8 KB Hang Clean & Jerk 24/16 KG Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 35 Double Unders 2.4.6.8.10….. KB Alternating Hang Clusters 24/16KG Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 4 […]
Author Archives: Excelsior
WILDCARD SUNDAY Metcon (Time) HELTON 3 Rounds for time of : 800m Run 10 Squat Clean 50/35KG 30 Burpees
OLY LIFTING Metcon (Weight) Power Snatch 5 rounds 30 secs work: 30 secs rest @60% Rest 2 mins 4 rounds 45 secs work: 45 secs rest @70% Rest 2 mins 3 rounds 1 min work: 1 min rest @80% Metcon (Time) 10 Rounds for time 12 Medball Cleans 9/7Kg 12 Medball sit ups
METCON Metcon (AMRAP – Rounds) EMOM 32 Min 1: 5 Burpee BJO into AMRAP HSPU Min 2: Rest Min 3: 20 Lunges into max alternating KB Hang Clean & Jerk 24/16KG Min 4: Rest
TEMPO FRONT SQUAT Tempo Front Squat (Weight) Tempo Front Squat 4-4-4-4 – building to a heavy, but not max weight Better tempo or slightly heavier than last week. 3 seconds descent, breathe at top Metcon (AMRAP – Reps) Into three rounds KB B stance split squat 10+10 Superset with Weighted Pull Ups Metcon (AMRAP – […]
UPPERBODY PUSH AND CONDITIONING Metcon Accessory No Measure 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 – Rounds) Every 2 Mins X 5 Rounds (20 Mins) Row 375/300M Run 300M
METCON Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Thrusters 40/30kg 7 SDHP 7 Jumping Air Squats Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Cleans 50/35kg 10 TTB 15 Wall Ball 9/7KG
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) "JENNY" AMRAP In 20 Mins 20 Overhead Squats 20/15KG 20 Back Squats 20/15KG 400M Run
PARTNER WOD Metcon (AMRAP – Reps) In Teams of 2 3 Rounds of: 2:00 of Wall Ball Lunges 9/7KG 2:00 of KB Deadlift 24/16KG 2:00 of Box Jumps 2:00 of KB Push Press 24/16KG 2:00 of Row Rest 1 min
OLY LIFTING Metcon (Weight) 20 Min EMOM 0-4 mins – 4 Hip Power Snatch 5-9 mins – 3 Hang Power Snatch 10-14 mins – 2 Low Hang Power Snatch 15-19 mins -1 Power Snatch Rest 5 mins Metcon (AMRAP – Rounds) 10 Min EMOM 8 Power Snatch 40/30KG 8 Bar Facing burpee’s