METCON WITH TTB Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 7 Power Snatch 35/25kg 14 Lunges 7 TTB Rest 1 Min between rounds Metcon Accessory 3-4 rounds 10-12 Barbell Curls 15-20 Banded tricep push downs Controlled movement
Author Archives: Excelsior
PUSHPRESS Push Press (Weight) Push Press 3 x 3 @70% 2 x 3 @ 75% Metcon Accessory Single Arm KB Upright Row 3 x 8-12 Supine Leg raises with hip lift 3 x 15-20 Controlled movements Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2,4,6,8,10… 2 Box jumps 2 Single Arm KB Strict Press […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) PHANTOM HERO WOD AMRAP(with a partner) in 30 minutes Buy in: 1 Mile run (together) Then, AMRAP in the remaining time of: 27 Push Ups 20 Deadlifts 110/80kg
PARTNER METCON Metcon (AMRAP – Reps) 4 Rounds (With a Partner) In 6 Minutes 18/14 Cal Row 12 Burpees 18/14 Cal Row 8 Burpees 18/14 Cal Row 6 Burpees Into Max Hang Clusters 50/35KG REST 2:30 Mins Between Rounds *Score is Total Hang Clusters*
CLEAN & JERK Weightlifting Clean and Jerk (3 Reps @ 70% Every 2 Mins x 6) Metcon (Time) For Time (Time Cap 20 Mins) 1-2-3-4-5-6-7-8-9-10 Clean & Jerk 50/35KG 1 round of Cindy after each round 5 Pull Ups 10 Push Ups 15 Air squats
METCON WITH STRICT HAND STAND PUSH UPS Metcon (AMRAP – Reps) EMOM For 24 Mins 30 Seconds – Strict or Box HSPU or Hand Release Push Ups 30 Seconds – Alternating KB Hang Snatch 24/16KG 30 Seconds – Lunges ( Choose a rep range that will challenge you for the 8 rounds)
FRONT SQUAT Weightlifting Front Squat (5 X 5 @ 70%) Metcon (Time) 6 Rounds For Time 8 KB Thrusters 24/16KG 14 KB Swings ”/” 7 Burpees
METCON WITH TOES TO BAR Gymnastics Toes-To-Bar (Skill Class) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 6 Toes To Bar 14/12 Cal Row 24 Double Unders
PUSH PRESS Weightlifting Push Press (5 X 3 @70%) Weightlifting Accessory (3 x 8-12) Single Arm KB Upright Row 3 x 8-12 Supine Leg Raises with Hip Lift 3 x 15-20 Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3-6-9-12…. Strict Press 35/25kg Jumping Air Squats
WILDCARD SUNDAY Metcon (Time) "JOLLY 51" For Time 300M Run 51 Pull-Ups 300M Run 51 Air Squats 300M Run 51 Box Jumps (24/20 in) 300M Run 51 Dips 300M Run 51 Sit-Ups 300M Run 51 Burpees