BACK SQUAT Back Squat (Weight) Accessory – No measure KB Reverse lunge (same arm/leg) 3 x 12 Alternating V-up’s 3 x 15-20 Back Squat 3×5 @70%, 2 x5 @75% Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 14 KB Hang Snatch to Single Arm KB Push Press 24/16KG 21 Ab Mat Sit Ups
Author Archives: Excelsior
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) GREN’S AMRAP in 34 Mins 13 Front Squats 50/35 kg 23 Deadlifts 9 Pull ups 17 Push ups At the end of each round perform 1 Burpee for every break in that round.
PARTNER METCON Metcon (5 Rounds for reps) In teams of 2 Complete 3 rounds of 2 minutes of max reps of each of the following exercises 2:00 Thrusters 40/30KG 2:00 Box Jump Overs 2:00 Double Unders 2:00 Burpees 2:00 Row ( Calories) Rest 1 Min Score max reps for each exercise over 3 rounds combined
POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Minute 1 : 20-25 Hand Release Push Ups Minute 2 : 20 Lunges Minute 3 : 5 Muscle Snatch 35/25KG Minute 4 : 5 Box Jumps + 10 Air Squats Weightlifting Power Snatch (Every 2 Mins x 6 : 3 Power Snatch @ 70%) Weightlifting Snatch […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 KB Overhead Walking Lunge 24/16KG 16 KB Box Step Ups 24/16kg 12 Strict Pull Ups Rest 5 Mins Metcon (AMRAP – Rounds) EMOM X 6 Minute 1 : Row 12/10 Calories Minute 2 : 18 Abmat Sit Ups
POWER CLEAN + STRICT PRESS Weightlifting Power Clean (Every 2 Mins x 6 : 3 Power Cleans @ 70%) Weightlifting Strict Press (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 3 Hang Power Clean & Jerk 40/30KG 9 Air Squats 6+9,9+9,12+9 and so on
METCON WITH PULL UPS Gymnastics Pull-ups (Pull – Up Skill Development (Strict, Kipping, C2B)) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Chest To Bar Pull-Ups 30 Double Unders After every 3 rounds run 300m or sub for Row 375/300m
BACK SQUAT Metcon Accessory Kettlebell Reverse Lunge 3 x 12 Alternating V-Up’s 3 x 15-20 Weightlifting Back Squat (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 9 Burpee’s 12 KB Swings 24/16KG 9 Goblet Squats 24/16kg Rest 1 min between rounds
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) HEIDI AMRAP in 30 minutes 23 Air Squats 23 Push-Ups 23 American Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps (24/20 in)
PARTNER WOD Metcon (Time) In Pairs – For time 0-10 Mins 3 rounds (split reps any way) 20/15 Cal Row 20 Burpee’s 20 OH Squats 35/25kg Metcon (Time) In Pairs – For time 10-20 Mins (split reps any way) 50/44 Cal Row 50 KB Hang Clean and Jerk 24/16kg 30/24 Cal Row 30 KB Hang […]