PULL UP AND METCON Metcon (AMRAP – Rounds and Reps) Pull Up Skills 20 min AMRAP 8 Pull-ups (strict/kipping) 8 Box Jumps 12 KB Swings 24/16KG
Author Archives: Excelsior
BACK SQUAT Back Squat retest (Heavy 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 KB Hang Power clean + Rev lunge – right arm/leg 24/16KG 8 Burpees 8 KB Hang Power clean + Rev lunge – left arm/leg 8 Burpees
BANK HOLIDAY PARTNER WOD Metcon (AMRAP – Rounds and Reps) ROZA AMRAP (with a Partner) in 32 minutes Buy-In: 1 Mile Partner Run Then, in the remaining time, AMRAP of: 12 Synchro Push-Ups 9 Synchro Walking Lunges 12 Synchro Toes-to-Bars 9 Synchro Sit-Ups
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) SUNDAY WILDCARD WOD 30 Min AMRAP Run 300m 10 Hang Power Clean 40/30kg 10 Push Press 40/30kg 10 Burpees
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP (In Pairs) 15 Burpee Box Jump Overs 12/10 Calorie Row 15 Wall Ball 12 KB Snatch 24/16KG
POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Min 1: 20-25 Hand Release Push Ups Min 2: 20-24 Lunges Min 3: 3 Snatch Grip Push Press + 2 Over Head Squats Minute 4: 4 Strict Hand Stand Push Ups Weightlifting Power Snatch (9 Rounds of Power Snatch. Score = 90%+ Weight) Every 90 Seconds […]
COUPLET METCONS Metcon (AMRAP – Rounds) EMOM 10 Min 1: Row 12/10 Calories Min 2: 8-10 Box Jump Overs Rest 4 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 12-14 Bar Touching Burpees Min 2: 12-14 Seated SA KB Strict Press 16/12KG Rest 4 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 2+2 […]
POWER CLEAN + STRICT PRESS Weightlifting Power Clean (10 Rounds ) EMOM X 3 : 2 Power Cleans @ 70% Rest 1 Min EMOM X 2 : 2 Power Cleans @80% Rest 1 Min EMOM X 2 : 1 Power Clean @ 85% Rest 1 Min Every 90 Seconds x 3 : 1 Power Clean […]
METCON WITH PULL UPS Gymnastics Pull-ups (Pull Up Skill Development) Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 5 Pull Ups 10 Down Ups 30 Double Unders Rest 2 Mins *Score is total of 5 rounds combined*
BACK SQUAT Weightlifting Back Squat (1X5 @80%, 3X5 @85%, 1X5 @90%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 KB Step Ups 24/16KG 300M Run 20 KB Snatch 24/16KG 20 Abmat Sit Ups