PARTNER METCON Metcon (Time) For Time 200 Double Unders 25 Synchro Burpee’s 50 KB Thrusters 24/16kg 25 Synchro Burpee’s 50 KB Snatch 24/16kg Run 600m 100 Box Jump Overs 200 Wall Ball 3000m row
Author Archives: Excelsior
CLEAN AND JERK Clean and Jerk (Test – Heavy 1. Control the weight up and down.) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 7 Hang Power Clean 40/30 kg 7 Push Press 7 Front Squats
METCON WITH HSPU’S Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 300m Run 8 Strict HSPU or Off Toes On Box 6 Deadlifts 100/70kg
FRONT SQUAT Front Squat ( heavy 5 ) Test Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2-4-6-8-10-12… Single Arm KB Row 24/16kg Russian Swings KB Step Ups
METCON WITH TOES TO BAR Metcon (AMRAP – Rounds and Reps) Test 17 Min AMRAP 7 Power Clean 35/25kg 14 Wall Ball 7 TTB Rest 5 Not for time 4 rounds 10-12 Barbell curls -tempo; fast up slow down 15-20 Banded tricep push downs
Push Press Push Press (Heavy 3) This will be tested later in the Programme. Find a challenging weight that you can complete 3 reps with good form.
WILDCARD Metcon (Time) BAUER For Time 3 minute Elbow Plank 13 Burpees 18 Kettlebell Swings (24/16kg) 31 Push-Ups 53 Goblet Squats (24/16kg) 53 Burpees 31 Kettlebell Swings (24/16kg) 18 Push-Ups 13 Goblet Squats (24/16kg) 3 minute Wall Sit
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 6 Strict Hand Stand Push ups / Hand Release Push Ups (3 Each) 12 Toes To Bar/Knees Up (6 Each) 18 Front Squats 50/35kg (9 Each) 24 Calorie Row )12 Each)
SPLIT JERK Weightlifting Split Jerk (5 X 3) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3-6-9-12-15… Muscle Snatch 40/30kg Abmat Sit Ups Burpees
BACK SQUAT Weightlifting Back Squat (3-3-2-2-1-1) Metcon (Time) For Time 3 Rounds 300m Run 20 KB Lunges 24/16kg 10 KB Box Step Ups 24/16kg