Main – XCELLERATE
Warm-up
(No Measure)
Warm Up:
200M Row
40M Skip
200M Row
40M Skip
200M Row
40M Skip
10 Elbow to ankle each side
XCELLERATE
Metcon (Calories)
run
spin
row
wall balls
burpee over med ball
Slide
Warm Up:
200M Row
40M Skip
200M Row
40M Skip
200M Row
40M Skip
10 Elbow to ankle each side
run
spin
row
wall balls
burpee over med ball
Slide
200M Row
40M Skip
200M Row
40M Skip
200M Row
40M Skip
10 Elbow to ankle each side
5 Pull-Ups
5 Chin-Ups
EMOM for 10 min
5 HSPU
1 Chest to Bar Pull-Up (or 1 bar muscle-up
400M Run
20M Toy Solider
10 Speed toe touches
20M Bum kickers
10 Peeing Dogs
20M Elbow to ankle
10 PVC Pull-Overs
10 Overhead squats
Teams of 3:
Team must have plate locked out overhead at all times 45/25#. Plate may be passed around as much as you want. When they plate drops task stops.
400M Run (entire team)
50 Box Jumps 24/20″
50 KB Swings 55/35#
1K Row
50 Back Squats 185/95#
50 Burpees
400M Run (Entire team)
50 Lunge Steps
50 Double Unders
1K Row
50 Push-Ups
50 Deadlifts 185/95#
400M Run
10 PVC Pull Overs
10 OHS PVC
10 bottom of squat (:15 at bottom of squat)
10 Push Ups (:10 at top of push up)
10 Hollow Rocks
1 min couch stretch each side
200M Run
15 Sit Ups
60 Sec Spin
10 Push-Ups
250M Row
10 Wall Balls
10 Step Ups
5 Burpees
10 Sit Ups
400M Run
10 PVC Pull Overs
10 OHS PVC
10 bottom of squat (:15 at bottom of squat)
10 Push Ups (:10 at top of push up)
10 Hollow Rocks
1 min couch stretch each side
Kipping Pull-ups
(work butterfly if you have kipping)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Seated on the ground strict shoulder press from in front
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
20M Toy solider
20M Bum kickers
20M Elbow to ankle
20M Inch worm
Front Squat
Coaches Choice
10 AMRAP
200M Run
15 KB Swings 35/25#
10 AMRAP
60 Sec bike sprint
10 Push-Ups
10 AMRAP
250M Row
15 Pike on rower
10 AMRAP
30 Double Unders
20 Weighted Lunges
Warm Up:
200M Row
40M Skip
200M Row
40M Skip
200M Row
40M Skip
10 Elbow to ankle each side
3 x :20 Handstand hold
5 Pull-Ups
5 Chin-Ups
Hang Clean
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
run
spin
row
Jump Rope
Box Jump Overs (or step overs)
Medball Pike
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
4 RFT
In teams of two
1K Row
200M Hose drag
50 Wall Balls
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