GYMNASTICS – PULL UPS Gymnastics Pull-ups (Skill Class) Metcon (Calories) 21 Min EMOM a) 5-10 Pull Ups b) 10 Thrusters 40/30kg c) 30 Second Max Calories Row *Score will be total calories rowed
Author Archives: Excelsior
BENCH PRESS Weightlifting Bench Press (3-3-2-2-1-1) Metcon (Time) For Time 3 Rounds 50 Double Unders 20 KB Clean & Jerks 24/16kg 10 KB Over Head Lunges 24/16kg
HANG SQUAT CLEAN Weightlifting Hang Clean (5 X 3) Metcon (Time) Open Workout 22.2 For Time 1 – 10 – 1 Deadlift 100/70kg Burpees Time Cap 14 Mins
WILDCARD SUNDAYS Metcon (AMRAP – Rounds and Reps) DareDevil 30 Min AMRAP 10 burpees 20 goblet squats 24/16 50 sit ups 20 lunges 24/16 20 kb push press 24/16 50 sit ups 20 box jumps 20 plate gtoh 20/10
PARTNER CONDITIONING WOD Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 300m Run (together) 50 cal Row 20 Power Cleans 50/35kg
PUSH JERK Push Jerk (5 x 3) Metcon (AMRAP – Rounds and Reps) Conditioning 15 Min AMRAP 10 Wall Balls 9/7kg 10 Push Press 40/30kg 20 Abmat Sit ups
BACK SQUAT Back Squat (5 x 2) Going heavier but keeping good form. Metcon (Time) For Time 100-75-50-25 DU 40-30-20-10 KB Lunges 24/16kg
GYMNASTICS Toes-To-Bar (Max reps) Progression from last week Metcon (AMRAP – Rounds and Reps) Conditioning 20 AMRAP 10 Toes to Bar 10 KB Goblet Squats 24/16kg 10 KB Swing 24/16kg 10 Box Jumps
BENCH PRESS Bench Press (5 x 2) Metcon (Time) For Time 3 Rounds 25 Deadlifts 80/60kg 25 Air Squats 25 Sit Ups 25 Burpees
Squat Clean Squat Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3 Strict Hand Stand Push ups 12 KB Snatches 24/16kg 15 Box Jump Overs