METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15/12 Cal Row 12 Box Jumps 24/20" 10 Toes To Bar Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 300M 10 Wall Ball 9/7KG 9 Hand Stand Push Ups
Author Archives: Excelsior
POWER CLEAN + STRICT PRESS Power Clean (Every 90 Seconds for Total 8 Rounds) Every 90 Seconds x 3 : 3 Power Cleans @70% Every 90 Seconds x 3 : 2 Power Cleans @75% Every 90 Seconds x 2 : 2 Power Cleans @85% Weightlifting Strict Press (1×5 @70%, 3×5 @75%, 1×5@80%) Metcon (AMRAP – […]
METCON WITH PULL UPS Gymnastics Pull-ups (Pull up Skill Development) Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 8 Pull Ups 12 KB Hang Snatch 24/16KG 50 Double Unders Rest 2 Mins between Rounds. Score is total of the 5 rounds
BACK SQUAT Metcon Accessory (No Measure) KB Reverse Lunge (same arm/leg) 3 x 18 Alternating V-Ups 3 x 15-20 Weightlifting Back Squat (1×5 @70%, 3×5 @75%, 1×5 @80%) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 Wall Ball Cleans 9/7KG 15 Abmat Sit Ups Then 9+15, 12+15, 15+15, 18+15 and so on
WIDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) AMRAP 1 for 8 Mins 10 Pushups 20 Lunges 30 double Unders 3 min Rest Metcon (AMRAP – Rounds and Reps) AMRAP 2 For 8 Mins 5 Burpee Box Jumps 10 KB PushPress 24/16 kg 15 Abmat Situps 3 min Rest Metcon (AMRAP – Rounds and Reps) […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) 14 mins AMRAP 7 Bupee’s 12/9 cal Row 10 KB Hang Clean & Jerk 24/16KG Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 14 mins AMRAP 300m Run together 10 Russian KB Swings 24/16KG 7 Box Jump Overs
POWER SNATCH Metcon (AMRAP – Rounds) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 12-15 Bar touching Burpees Minute 3 : 5 Muscle Snatch Minute 4: 10 Rev Lunge + 10 Air Squats Power Snatch (Weight) Every 90s x 3 (12 mins) 4 Power Snatch @ 60%, 3 @ 70%, 2 […]
COUPLET METCONS Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 8 TTB 12 KB Thruster 24/16KG 14/12 Calorie Row Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 300m Run 40 Double Unders 8 Ring Dips
POWER CLEAN AND STRICT PRESS Power Clean (Weight) Every 2 mind x 5 3 Power Cleans @75% Strict Press (5 x 5) Strict Press 3 x 5 @ 70% 2 x 5@ 75% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Deadlifts 50/35 kg 5 Hang Power Cleans 5 Front Squats 5 Push […]
METCON WITH PULLUP SKILL Pull-ups (Progression) Pull-up skill development (strict, kipping, butterfly, c2b) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 6 CTB Pull-Ups 12 Burpees 6 Box Jump Overs Run 300m