Author Archives: Excelsior

PULL UP Gymnastics Pull-ups (1mqx) Metcon (AMRAP – Rounds) 1/2 Chelsea 15’ EMOM 5 Pull Ups 10 Push Ups 15 Air Squats

WILDCARD Metcon (AMRAP – Rounds and Reps) 2 rounds AMRAP (you go, I go) 4×3’on / 1’ off A. 6 plate devil press B. 6 squat jumps C. 6 sit ups D. Max shuttle run

CONDITIONING Metcon (AMRAP – Rounds and Reps) 10x 2’ ON / 1’ OFF 10 Plate Thrusters 10 Down Ups 10 Jumping Jacks

SNATCH Weightlifting Squat Snatch (1×1) 5x 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 5 Squat Snatches 10 V Ups 20 Reverse Lunges

COSSACK SQUATS Cossack Squat (4×12) 4x 10 Plate Front Raises 12 Plate Cossack Squats Metcon (Time) For Time 100 Burpees to Plate Every 30" -> 2 Pistols or 4 Lunges

CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 40 Air Squats 30 Sit Ups 20 Push Ups 2 laps Run Goal: 1/2 rounds compared to last week

SPLIT JERK Weightlifting Split Jerk (5×3) Find a moderate weight and focus on technique for unbroken reps Metcon (Time) For Time 25-20-15 Push Jerks Back Squats Burpees

CLEAN Weightlifting Clean (1+) 1 muscle Clean 1 power clean 1 squat clean Metcon (AMRAP – Rounds and Reps) 10 AMRAP 16 Lateral jumps 12 Deadlifts 8 Hang Squat Clean

WILDCARD Metcon (AMRAP – Rounds and Reps) 9x 3’Amrap(you go, go)/ 1′ rest after every round A.Max air squats -Partner who rest is grabbing a plate B.Max push ups -Partner who rest: wall sit hold C. Max plate Gtoh -Partner Max m shuttle run

CONDITIONING Metcon (Time) In Paires 5 Rounds for Time 20 Deadlifts ( Partner stays on plank) 20 sync sit ups 1 lap run together