UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 10+10 Tall Kneeling KB Press 15 Tempo Push Ups : 2-0-2 15 Slow Tuck Ups 8-12 Tempo Ring or Box Dips : 3-0-1 Metcon (Time) 2KM/1600M Row Time Trial. 600m Run Non-timed.
Author Archives: Excelsior
METCON Metcon (AMRAP – Rounds) 10 Rounds Every 3 Minutes Complete 30 Double Unders 12 Power Cleans 35/25KG 9 TTB 6 Burpees
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) VIOLA Amrap – 30 Mins 3,6,9,12,15,18… Thrusters 40/30kg Pullups Burpees
PARTNER WOD Metcon (Time) 5 rounds for time 30 Cal Row 30 KB Hang Clean & Jerk 24/16KG 30 Cal Row 30 KB Snatch 24/16KG 30 Burpees 30 Cal Row
OLY LIFTING Metcon (Weight) Working % of last weeks heavy clean (not 1RM) 5 rounds 30 sec work, 30 sec rest @ 60% Rest 2 mins 4 rounds 45 sec work, 45 sec rest @ 70% Rest 2 mins 3 Rounds 60 sec work, 60 sec rest @ 80% Metcon (Time) For time 50-40-30-20-10 Scaled […]
METCON Metcon (AMRAP – Rounds and Reps) 3 x 8 Min AMRAP Rest 4 mins between rounds A) 15 Russian Swings 24/16KG 10 KHSPU or 10 KB Z press (aim for a number you can complete in 2-3 sets) Metcon (AMRAP – Rounds and Reps) B) 15 Push Press 35/25kg 10 TTB (aim for a […]
TEMPO FRONT SQUAT TEMPO FRONT SQUAT (Weight) Tempo Front Squat 6-6-6-6 Goal is a little heavier or more controlled than last week. 3 second tempo descent (down), normal ascent, breathe at top. Metcon (AMRAP – Reps) Superset – no measure Into 3 rounds KB Goblet cyclist squats 3 x 15 – using 15/or 20kg plate […]
UPPERBODY PUSH AND CONDITIONING Metcon Accessory – no measure 3 rounds 10 + 10 Tall Kneeling KB Press 15 Tempo Push Ups -2-0-2 15 Slow Tuck Ups 8-12 Tempo Ring or Box Dips – 3-0-1 Metcon (Time) 2 Rounds (4 minutes each set- 16 minutes total) 600 m Row 600 m Run Score is 2nd […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlifts 60/40kg 30 Air Squats 50 Double Unders Rest 5 mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang Power Clean 40/30kg 12 Front Squats 6 Tuck Jumps
WILDCARD Metcon (Time) The Seven 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (60/40KG) 7 Knees-To-Elbow 7 Deadlifts (60/40KG) 7 Burpees 7 Kettlebell Swings (24/16KG) 7 Pull-Ups