SNATCH Weightlifting Squat Snatch (5×5) Find a moderate weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF Burpees Snatches Thrusters 1st workout: 15 reps of each movement 2nd workout: 10 reps of each 3rd workout: 5 reps of each
Author Archives: Excelsior
GYMNASTICS Gymnastics Pistols (5X5) 8 swimmers Pistols 5×5 Find a suitable scaling option for 5×5 unbroken Metcon (Time) FOR TIME 100 Plate G2OH 100 LUNGES
CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 20 Air Squats 15 Sit Ups 10 Push Ups 1 lap Run
PUSH JERK Weightlifting Push Jerk (5X5) Find a moderate weight and focus on technique Metcon (AMRAP – Rounds and Reps) 10 min ladder 2-4-6-8-10…. Double Jump Overs V-Ups Push Jerks
SQUAT CLEAN Weightlifting Squat Clean (5×5) Metcon (AMRAP – Rounds and Reps) 15 Hang Power Clean 15 Back Squats 15 Burpees
WILDCARD Metcon (AMRAP – Rounds and Reps) Teams of 2 12’ AMRAP 20 S2OH 20 Lunges sync 20 V-Ups 3’ Rest 12’ AMRAP 20 Snatches 20 Air Squat sync 20 Rower Sit Ups
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 10x 3’ ON / 1’ OFF 10 Burpees (5 each) 10 Plate Thruster (5 each) 10 Sit Ups (5 each)
SNATCH Weightlifting Power Snatch (5×5) Metcon (AMRAP – Rounds and Reps) 3-6-9-12… Snatches V-Ups Front Rack Lunges
DEADLIFT Weightlifting Romanian Deadlift (4×12/15) 4 x 8-10 Barbell Row 12-15 Romanian Deadlift Metcon (Time) FOR TIME 2 ROUNDS 30 Deadlifts 40 Burpees 50 Lunges
CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 20 Air Squats or 10 Pistols b) 20-25 Sit Ups c) 10 Sprawl Tuck Jump Finisher Tabata Leg Raises