Author Archives: Excelsior

CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 12/9 cal Row b) 8 Burpee Step Up c) 20 Air Squats d) 50 DU e) Rest *scale the reps as needed

CLEAN Weightlifting Clean (1×1) 5x 1 Squat Clean + 1 Hang Squat Clean Metcon (Time) Inverted "DT" 5 RFT 6 Push Jerks (70/45) 9 Hang Power Clean 12 Deadlifts

SHOULDER PRESS Weightlifting Shoulder Press (5×2) Shoulder Press 5×2 Metcon (Time) 10’ Ladder 1-2-3-4-5… Push Jerk (50/35) 2-4-6-8-10… Box Jump Overs

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Burpees 15 Sit Ups 20 Air Squats

UPPERBODY PUSH/PULL Weightlifting Pull-ups (5×1) 5x 3 Strict Pull Ups 8 Push Ups Metcon (Time) 2 RFT (Cap 20’) 300m Run 20 HSPU/HRPU 20 C2B/Pull Ups 20 Ktb Thruster 20 Ktb Snatch *mandatory 3’ Rest between the Rounds **score: total time including the rest period

CONDITIONING Metcon (AMRAP – Rounds) 32’ EMOM a) 30 DU + 5 Snatches (40/30) b) 40" Max Row c) 6 HSPU + Max Wallball d) Rest

CLEAN Weightlifting Power Clean (5×2) 5x 2 Power Cleans Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 V-Ups 10 Box Jumps

CONDITIONING Metcon (Time) 10 RFT 300m Run 1 to 10 Ktb Box Step Ups

FRONT SQUAT Weightlifting Front Squat (2X1) Front Squat 5-4-3-2 Metcon (AMRAP – Rounds and Reps) A. 5’ AMRAP 500/400m Row Max Thrusters (40/30) REST 5 MIN Metcon (AMRAP – Rounds and Reps) B. 5’ AMRAP 500/400m Row Max C2B/Pull Ups

SNATCH Weightlifting Hang Snatch (5×3) Hang Squat Snatch 5×3 Metcon (AMRAP – Rounds and Reps) 4x 3’ AMRAP / 1’ Rest 10 Snatches (50/35) 15 Box Jumps 20 Lunges Score: the worst round