CONDITIONING Metcon (AMRAP – Rounds) 30’ EMOM 45" ON / 15" OFF a) Row b) Sit Ups c) Burpees
Author Archives: Excelsior
DEADLIFT Weightlifting Deadlift (1×6) Deadlift 15-12-9-6 Metcon (AMRAP – Rounds and Reps) 10’ Ladder 1-2-3-4-5…. HSPU Squat Clean (60/40)
GYMNASTICS Gymnastics Pull-ups (1x max) Pull Up variations Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 30 DU 3 C2B (M) / Pull Ups (F) 3-6-9-12-15… Ktb Snatch
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 35’ AMRAP 300m Run (each) 40 T2B 50 Wallballs 60 cal Row
UPPER BODY STRENGTH Metcon (AMRAP – Rounds) Every 2’30" x 10’ 8 Barbell Row 8/8 Ktb Floor Press Metcon (AMRAP – Reps) 3x 3’ ON / 1’ OFF 75 DU / 150 SU 25 Ktb Swing Max Ktb Box Step Overs Score: total number of Box Step Overs
GYMNASTICS New Section Max Height Box Jump (Distance) Max Height Box Jump Box Jump TnG Advanced: 10’ to find 1RM height Metcon (Time) For Time "Jumping Fran" 21-15-9 Pull Ups Thrusters Box Jumps
BACK SQUAT Weightlifting Back Squat (5×2) Back Squat 5×2 *same weight as finished last week Metcon (AMRAP – Rounds) 15’ EMOM a) 45" Row b) 45" Lunges c) 45" Sit Ups
GYMNASTICS Gymnastics Handstand Push-ups (1x max) Metcon (Time) For Time 1 to 10 S2OH (50/35) 6 Lateral Burpees after each set
CLEAN Weightlifting Hang Clean (1×1) Hang Squat Clean 3-3-2-2-1-1 Metcon (Time) For Time 15-12-9-6-3 Power Clean (60/40) 50-40-30-20-10 DU
5KM RUN Metcon (Time) 5KM RUN