Author Archives: Excelsior

CONDITIONING Metcon (Time) For Time 900m Run 80 DU 21 Hang Power Clean 2’ Rest 600m Run 40 DU 15 Hang Power Clean 2’ Rest 300m Run 20 DU 9 Hang Power Clean

CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 5-10 Pull Ups b) 5-10 T2B c) 5-10 HSPU Metcon (Time) For Time (15’ Cap) 40 Burpees Over the Rower 100/80 cal Row 40 Burpees Over the Rower

FRONT SQUAT Weightlifting Front Squat (5X5) Front Squat 5×5. Find a challenging weight for unbroken reps and sound technique Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Ktb Russian Swing 10 Step Up 10 Ktb S2OH 10 Sit Ups

WILDCARD Metcon (AMRAP – Rounds and Reps) 33 min AMRAP in pairs 90 Lunges suncro 60 pull ups 90 box jumps

SNATCH Weightlifting Power Snatch (5×1) 5x 1 Power Snatch + 1 Hang Squat Snatch Metcon (AMRAP – Rounds) WOD 8’ EMOM a) 8-10 Overhead Squats b) 12-15 Ktb Russian Swings 2’ Rest Metcon (Time) For Time 2000/1500m Row (8’ CAP)

TOES TO BAR PROGRESSION Gymnastics Toes-To-Bar (1x max) T2B Progressions Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 300m Run 20 Wallball 10 T2B

DEADLIFT Weightlifting Deadlift (5×3) Deadlift 5×3 for unbroken reps- dont drop the bar Metcon (Time) For Time 30 Box Jumps 40 Ktb Swings 50 Sit Ups 40 Ktb Swings 30 Box Jumps

HANDSTAND PUSH UP Gymnastics Deficit Handstand Push-ups (5X5) Déficit Kipping HSPU 5×5 Metcon (Time) 10 RFT 4 Thrusters 6 Lateral Burpees

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 A challenging weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 100 DU / 200 SU 50 Air Squats 500/400m Row

PULL UPS Gymnastics Pull-ups (5×5) Strict Pull Up 5×5 Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF 6 Pull Ups 12 Power Cleans (50/35) 18 Burpees *restart from the beginning Score: the worst round