POWER SNATCH Metcon (AMRAP – Rounds and Reps) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 20-25 Double Unders Minute 3: 5 to 6 muscle snatch 35/25kg Minute 4: 5 squat jumps + 10 air squats Power Snatch (Weight) 20 mins to build to a Heavy Power Snatch
Author Archives: Excelsior
METCONS Metcon Accessory KB windmill 3 x 8-10 reps KB Single Arm Bent over row 3 x 12-15 reps Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 18/15 Calorie Row 9 HSPU Metcon (AMRAP – Rounds and Reps) Rest 5 Mins 10 min AMRAP 8 Lateral Burpees 10 KB Hang Clean and Jerk 24/16kg
POWER CLEAN AND STRICT PRESS Power Clean (Weight) Build to a Heavy single Strict Press (Weight) Build to a Heavy 5 Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 2 Power Cleans 50/35 kg 25 Double Unders 4 Power Cleans 25 double unders 6-25-8-25 and so on
METCON WITH PULL UP SKILLS Pull-ups (Max reps) Pull-up skill development (strict, kipping, c2b) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 8 Pull-ups (strict/kipping/c2b) 8 Box Jumps 12 American KB Swings 24/16kg
BACK SQUAT Back Squat (Weight) Build to a Heavy 5 Metcon (AMRAP – Rounds and Reps) AMRAP – 12 Mins 10 Wall Balls 9/7kg 8 Sumo Deadlift High Pull 40/30kg 6 Burpees
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) HERO WOD ‘TK’ AMRAP – 25 mins 8 Pull-Ups 8 Box Jumps 12 KB Swings 24/16kg AB Finisher
CLEAN & JERK – RETEST Weightlifting Clean and Jerk (Heavy Single RETEST) Metcon (AMRAP – Rounds) EMOM 16 Mins 1. 15/12 Cal Row 2. 15 Bumper Plate GTO 20/10KG 3. 8 Plate Burpee’s 4. 15 Air Squats Metcon (AMRAP – Rounds) EMOM 16 Mins 1. 15/12 Cal Row 2. 15 Bumper Plate GTO 3. 8 […]
METCON WITH HSPU Gymnastics Handstand Push-ups (Skill Class) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 16 Lunges 8 HSPU Strict or Kipping 6 Deadlifts 100/70KG
FRONT SQUAT – RETEST Weightlifting Front Squat (Heavy 5 – RETEST) Metcon (AMRAP – Rounds) 4 Rounds Every 4 Mins (16 Min Total) 0-4 : Row 500m 4-8 : Run 400m 8-12 : Row 500m 12-16 : Run 400m
METCON WITH TOES TO BAR – RETEST Gymnastics Metcon (AMRAP – Rounds and Reps) 17 Min AMRAP (RETEST) 7 Power Clean 35/25KG 14 Wall Ball 9/7KG 7 Toes To Bar Metcon Rest 5 Minutes 4 Rounds 12 Barbell Curls – Tempo, fast up slow down 20 Banded Tricep Push Downs