WILDCARD SUNDAY
Author Archives: Excelsior
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner Wod 30 Min AMRAP (Pairs) Row 1000/850 m Run 300m 30 Thrusters 40/30kg 30 Push Ups 30 TTB
POWER SNATCH Metcon (AMRAP – Rounds) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 20-24 Lunges Minute 3 : 3 Snatch Grip Push Press + 2 OH squats Minute 4: 6 Burpees Power Snatch (Weight) Every 90s x 3 (12 mins) 3 Power Snatch @ 70%, 2 @ 80%, 1 @ […]
COUPLET METCONS Metcon (AMRAP – Rounds) EMOM 10 Min 1: Row 12/10 Calories Min 2: (x) KB strict press 16/12KG Rest 5 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 20-30 Double Unders Min 2: 4 (2+2) TGU Rest 5 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 12-15 Wall Ball Cleans 9/7KG […]
POWER CLEAN AND STRICT PRESS Metcon (3 Rounds for reps) EMOM x 3 3 Power Cleans @70% Rest 2 mins Every 90 seconds x 3 2 Power Cleans @80% Rest 2 Mins Power Clean (Weight) Every 2 min x 3 2 Power Cleans @ 85% Strict Press (Weight) Strict Press 1 x 5 @75% 3 […]
PULL UPS AND METCON Pull Up Progressions (Max reps) Pull-up skill development Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 Pull Ups (choose a Pull Up that you can complete in 2-3 sets) 15 KB Russian Swings 24/16KG 18 Air Squats Run 300m
BACK SQUAT Back Squat (5 x 5) Accessory – No Measure KB Reverse lunge (same arm/leg) 3 x 18 Alternating V-up’s 3 x 16-20 Back Squat 1 x 5 @75% 3 x 5 @ 80% 1 x 5 @85% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 KB Step Ups 24/16KG 8 Burpees […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) JIMMY 30 min AMRAP 3 Burpees 5 Deadlifts 100/70kg 7 Pull Ups 9 Pushups
PARTNER METCON Metcon (Time) For Time with a Partner 30-24-18-12-6 Power Clean 50/35KG 60-50-40-30-20 Burpee’s Run 300m after each round together
POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 15/12 Cal Row Minute 3: 8 Reverse Lunge + 5 Snatch Grip Push Press Minute 4: 3 Burpees’s + 5 O/H Squats Power Snatch (9 Rounds In Total) Every 90 Seconds x 3 3 Power Snatch @ […]