Author Archives: Excelsior

DEADLIFT Weightlifting Deadlift (5X1) Deadlift 5×1 Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 15 Russian Ktb Swings 15 Sit Ups 15 Burpee Box Jump

WILDCARD Metcon (Time) 6 rounds 20 KB goblet squat 15 KB swings 10 Pull Up 5 HSPU Metcon (Time) FT 20 Burpees 15 Wall Ball 10 Box Jumps

FRONT SQUAT Weightlifting Front Squat (5×2) Front Squats 5×2 Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 15 Burpees 12 Deadlifts 9 Front Squats 3 Push Jerks

SNATCH Weightlifting Hang Power Snatch (5×3) Hang Power Snatch 5×3 Metcon (AMRAP – Rounds and Reps) Every 5′ X 4 10 Hang Power Snatches (50/35) 10 T2B / 15 Knees Up 300m Run

PISTOLS Gymnastics Pistols (1xmax) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Plate G2OH 12 Burpee to plate 12 Plate OH Lunges

Toes to Bar Gymnastics Toes-To-Bar (1x max) Metcon (Time) For Time 600m Run 25 Ktb Push Press 15 Burpees 15 C2B/Pull Ups 20 Ktb Push Press 600m Run

Toes to Bar Gymnastics Toes-To-Bar (1 X MAX) Metcon (Time) For Time 600m Run 25 Ktb Push Press 15 Burpees 15 C2B/Pull Ups 20 Ktb Push Press 600m Run

DEADLIFT Weightlifting Deadlift (5×2) Metcon (Time) For Time 5 Rounds 20 Russian Swings 20 Russian Twists (20/16lb medball) 20 Sit Ups

WILDCARD Metcon (AMRAP – Rounds and Reps) In pairs AMRAP 16’ 30 cal Row 20HSPU 20T2B 10 C2B/Pull Up 5’REST Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m run 6Clean&Jerks 6 Hang power clean 10 sit ups

FRONT SQUAT Front Squat (5×3) Front Squats 5×3 Weightlifting Metcon (Time) 10x 3 C2B/Pull Ups 6 Thrusters 9 Ktb Swings 12 DU / 24 SU