CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 40’ AMRAP 600m Run (together) 30 HSPU (one resting) 20 Air Squats (one resting) 10 Burpees (together)
Author Archives: Excelsior
PUSH JERK Weightlifting Push Jerk (Weight) Push Jerk 5×3 Metcon (AMRAP – Rounds) 12’ EMOM 3 Clean & Jerks 25 DU / 50 SU *both movements in the same minute
BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 5-4-3-2-1 Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Ktb Snatch 10 Ktb Front Squat 5 T2B 5 Box Jumps
UPPERBODY PUSH/PULL Gymnastics Deficit Handstand Push-ups (5×3) 5x 3 Kipping Defict HSPU 3 Strict Pull Up Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 3 Wall Walks 300m Run 9 C2B 300m Run
CONDITIONING Metcon (AMRAP – Rounds) 42’ EMOM a) 20 Squats b) 15/10 Push Ups c) 20 Sit Ups d) 16 Lunges e) 20 Shoulder Taps f) 15 Burpees g) 20 alternating V-Ups *scale the amount of reps as needed
CLEAN Weightlifting Power Clean (5×1) 5x 1 Power Clean + 1 Hang Power Clean Metcon (AMRAP – Rounds and Reps) WOD 12’ AMRAP 10 Thrusters (40/30) 10 OHS (RX) / Back Squat (SC) 30 DU
WILDCARD Metcon (Time) FT 20’ time cap 10 ktb snatches 15 burpee box step up 20 ktb snatches 15 burpee box step up 30 ktb snatches 15 burpee box step up 40 ktb snatches 15 burpee step up Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 20 ktb swings 15 T2B 10 Ring Rows 50 […]
SHOULDER PRESS Metcon (AMRAP – Rounds and Reps) 5’ ON / 2’ Rest a) 20-15-10 Thruster 15/12 cal Row after each set b) 20-15-10 Burpees Power clean c) 20-15-10 Push Press Deadlift d) 20-15-10 Burpee Cluster RX: 40/30
BACK SQUAT Weightlifting Back Squat (3×1) Back Squat 5-5-3-3-3 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 T2B 10 Pistols/Reverse Lunges
UPPERBODY PUSH/PULL Gymnastics Handstand Push-ups (1×3) Strength 5x 3 Strict HSPU 8 Ring Row Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 10 Pull Ups 10 HSPU/HRPU 300m Run