CONDITIONING Metcon (AMRAP – Reps) 6x 3’ ON / 2’ OFF A) 20 Thrusters (40/30kg) 300m Run Max Thrusters Metcon (AMRAP – Reps) B) 20 Hang Power Clean 300m Run Max Hang Power Clean Metcon (AMRAP – Reps) C) 20/15 Pull Ups 300m Run Max C2B/Pull Ups
Author Archives: Excelsior
ABDOMINAL WORKOUT Metcon 5x 20 Bicycle Sit Ups 10 Lying Toe Touch Crunch 10 Lying Leg Raises 10 V-Ups/Tuck Ups Metcon (Time) 3 RFT 30 Wallballs 20 Alternating Ktb snatch 10 Burpee Box Jump Overs
SNATCH Weightlifting Hang Power Snatch (5×3) Hang Power Snatch 5×3 Metcon (Time) 5 RFT 7 Snatches 10 Front Squats 40 DU
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×8) Romanian Deadlift 4×8 Metcon (Time) 4 RFT 10/8 Pull Ups 12 Deadlifts 14 Burpees
CONDITIONING Metcon (Time) For Time 10 Ktb Devil Press 10 Ktb Box Step Overs 20 Ktb OHS 20 Ktb Lunges 30/20 T2B 20 Ktb Lunges 20 Ktb OHS 10 Ktb Box Step Overs 10 Ktb Devil Press
BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) A. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 5 Clean & Jerk (50/35kg) Metcon (AMRAP – Rounds and Reps) B. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 15 V-Ups *2’ Rest between A and B
WILDCARD Metcon (AMRAP – Rounds and Reps) "Chelsea" 30′ AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
SNATCH Weightlifting Snatch (1×1) Squat Snatch 5-5-3-3-1-1 Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 10-20-30-40-50… Ktb Snatch 5-10-15-20-25… Burpee Box Jump Over
FRONT SQUAT Weightlifting Front Squat (5×8) Front Squat 5×8 Metcon (Time) 10 RFT 3 Power Clean (60/40) 10/8 cal Row
SPLIT JERK Weightlifting Split Jerk (5×1) 5x 1 Push Press 1 Push Jerk 1 Split Jerk Metcon (AMRAP – Rounds) 5 RFT 50 DU 10 Shoulder to Overhead (50/35) 5 C2B (M) / Pull Ups (F)