CLEAN & JERK Weightlifting Clean and Jerk (Every 2 Mins x 7 – 2 x Clean & Jerk @ 85%) Metcon (Time) 4 Rounds Every 4 Mins 16 KB Snatch 24/16KG 48 Double Unders 16 KB Snatch * score is fastest round
Author Archives: Excelsior
METCON WITH HSPU Metcon (AMRAP – Reps) 5 Rounds In 2 Mins 12 KB Swings 24/16KG 6 HSPU 12 KB SWINGS Into Max HSPU Rest 2 Mins Between Rounds * Score is Max HSPU Rest 3 Mins Metcon (AMRAP – Reps) 5 Rounds 1 Min Bar Touching Burpees Rest 1 Min
FRONT SQUAT Weightlifting Front Squat (1X5 @ 70%, 3X5 @ 75%, 1X5 @80%) Metcon (AMRAP – Rounds) 3 Rounds Every 2 Mins Row 250M Run 300M (Or substitute for 65 Double Unders / 130 Single Unders) 30 Hand Release Push Ups
METCON WITH TOES TO BAR Gymnastics Toes-To-Bar (Skill) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 Power Cleans 35/25KG 6 Toes To Bar 12 Air Squats
PUSH PRESS Weightlifting Push Press (1X3 @ 70%, 3X3 @ 75%, 1X3 @ 80%) Metcon (Weight) Single Arm KB Upright Row 3 x 8-12 Supine Leg Raises With Hip Lift 3 x 15-20 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 KB Push Press 24/16KG 16 KB Step Ups
WILDCARD SUNDAY Metcon (Time) TOMMY MAC 2 Rounds For Time 12 Burpees 12 Thrusters (50/35kg) 12 Burpees 12 Power Snatches (50/35kg) 12 Burpees 12 Push Jerks (50/35kg) 12 Burpees 12 Hang Squat Cleans (50/35kg) 12 Burpees 12 Overhead Squats (50/35kg)
PARTNER WORKOUT Metcon (AMRAP – Rounds) Every 6 mins x 6 18 Sumo Deadlift High Pulls 40/30kg 21 Calories Row 15 KB Facing Burpee’s 15 Calories Row 21 KB Hang Clean & Jerk 24/16kg 9 Calories Row
CLEAN AND JERK Clean and Jerk (Weight) Every 2 mins x 8 2 Clean & Jerk @ 80% Metcon (Time) Fran 21-15-9 Thrusters 40/30kg & Pull Ups
METCON WITH HSPU’S Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Deadlifts 100/70 kg 13 HSPU 9 Air Squats 13 Press ups
FRONT SQUAT Front Squat (Weight) Front Squat 3 x 5 @70% 2 x 5 @ 75% Metcon (AMRAP – Rounds) 3 rounds Every 2 Mins Row 250 m Run 300 m *1 minute rest after each round Anerobic