Author Archives: Excelsior

UPPER BODY STRENGTH Metcon (AMRAP – Rounds) Every 2’ x 10’ 5 Strict Pull Up 5 Ring Dips Metcon (Time) 4 Rounds 500/350m Row 300m Run 100 DU Rest 1’ between the sets

ROWING AND CONDITIONING SKILL Metcon (Distance) Rowing Metcon (AMRAP – Rounds and Reps) 10x 2’30" ON / 2’30" OFF 20/15 cal Row 15 Wallballs 15/10 Pull Ups Score: the worst round

BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 3-3-2-2-1-1 Metcon (AMRAP – Reps) 10’ AMRAP 15-10-5-Max Squat Snatch (50/35) 15 Lateral Burpees between the sets *score: amount of Snatches on the last set **RX+: 60kg/40kg

GYMNASTICS Gymnastics Handstand Walk (1x max) Metcon (Time) For Time 21-18-15-12-9 T2B (Male) 15-12-9-6-3 T2B (Female) 300m Run between *600m RX

CLEAN Hang Power Clean (1×1) Hang Power Clean 3-3-2-2-1-1 Metcon (Time) For Time (25’ Cap) 1-2-3-4-5 Rounds of "Macho Man" (60/35) 50 DU after each set

WILDCARD Metcon (Time) "Open 21.3" For Time 15 Front Squats 30 T2B 15 Thrusters Rest 1 minute 15 Front Squats 30 Pull-Ups 15 Thrusters Rest 1 minute 15 Front Squats 30 C2B 15 Thrusters Open 21.4″ (1×1) "Open 21.4" Move immediately to complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang […]

CONDITIONING Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m Run 20 Ktb S2OH 20 Burpees 5’ Rest Metcon (Time) For Time 100 Step Ups 100 Wallball Shots

UPPER BODY STRENGTH Metcon (AMRAP – Rounds) Every 2’30" x 10’ 8 Barbell Row 8 Push Ups / Declined Push Ups Metcon (Time) For Time 10 to 1 T2B (2x Knees Up) Snatch (50/30)

SKILL: ROWING SKILL Metcon (Time) Rowing Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 20/15 Calories Row 20 Box Jump Overs 5’ Rest Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m Run 20 Ktb Russian Swing 20 Sit Ups

BACK SQUAT Weightlifting Back Squat (1×3) Back Squat 5-5-3-3-3 (up to 85%)