Author Archives: Excelsior

CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 30 Wallballs 30 Ktb Snatch 30 Burpees 300m Run *low to moderate intensity

DEADLIFT Weightlifting Deadlift (2×1) Deadlift 5-4-3-2 Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70) HSPU *RX: only 1 Abmat + 10kg plate under each hand *RX+: Strict HSPU

Toes to Bar Gymnastics Toes-To-Bar (1xmax) Toes to Bar Metcon (Time) 5 RFT 5 T2B 10 Ktb Swings 15 Goblet Squats

WILDCARD Metcon (AMRAP – Rounds and Reps) A. 15′ AMRAP 15/12 Cal Rom 15 Burpeer Ove Row 15 St ups Metcon (AMRAP – Rounds and Reps) B. 15 AMRAP 13 Well Bell 15 ball Walk 15 Power Con (40/25)

CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 100 Lunges 50 Ring Rows 100 Air Squats 50 Push Ups

FRONT SQUAT Weightlifting Front Squat (5×3) Front Squat 5×3 Metcon (Time) 6 RFT 10 Ktb Hang Clean & Jerk 10 Ktb OH Lunges 5 Pull Ups *switch hands every round

CLEAN AND JERK Weightlifting Clean and Jerk (3X3) Metcon (Time) Cash in 75 sit ups 27-21-15-9-3 KTB swings Burpees Cash out 75 sit ups

CONDITIONING Metcon (Time) Row Intervals 5x 1km *start every 10min *score: slowest time

DEADLIFT Weightlifting Deadlift (5X5) Deadlift 5×5 Metcon (Time) For Time 55 Deadlifts (100/70) 55 T2B 55 Box Jump Overs 55 HSPU (Cap 20’)

CONDITIONING Gymnastics Pull-ups (1x max) Metcon (AMRAP – Rounds and Reps) 14’ AMRAP 10 C2B/Pull Ups 25 Wallballs 300m Run