Author Archives: Excelsior

HOME WORKOUT Metcon (Time) 1.5km Run x 3

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 5/5 Sumo Deadlift High Pull 5 Inchworm Metcon (Time) For Time 20-18-16-14-12-10-8-6-4-2 Ktb Snatch Ktb Thruster 6 Burpees over the Ktb after each set

HOME WORKOUT Warm-up 3x 10 Scapula Push Up 10 Cossack Squats 10" Handstand Hold 10" Hollow Hold Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Shoulder Press 10 Prone Snow Angel WOD 9’ AMRAP 16 Step Ups 12 Sit Ups 8 HSPU/HRPU

HOME WORKOUT Warm-up 3x 20 Bicycle Sit Ups 20 Mountain Climb 10 Gorilla Jumps Metcon (AMRAP – Rounds) Strength Leg Raises 1x Max Reps 3×50% Max WOD 6x 3’ ON/1’ OFF A) 15 Goblet Squats 15 Burpees B) 20 Lunges 10 Hang Snatches 10 Power Clean

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 15 Hollow Rocks 10 Kneeling to Standing Metcon (AMRAP – Rounds) Strength 3-4 Rounds 5/5 Pistols 15/15 Single Leg Hip Raises WOD 16’ EMOM a) 20 DU/Jumping Jacks + 6 Down Ups b) 20-25 Sit Ups

HOME WORKOUT Warm-up 3x 30" Wall Sit 20 Jumping Jacks 10 Step Ups 10 Chair Dips Metcon (Time) A. For Time (cap 4’) 2 Rounds 40 Jumping Lunges 20 Burpees Rest 1’ B. For Time (cap 4’) 2 Rounds 10 Ground to Overhead 10 Burpee Step Up Rest 1’ C. For Time (cap 4’) 2 […]

HOME WORKOUT Warm-up 30’ Walking Metcon (Time) 5 RFT 20 Lunges 20 Air Squats 400m Run

HOME WORKOUT Metcon (AMRAP – Rounds) 800m run, 30′ rest 600m run , 30 ‘ rest 400m run, 30′ rest 200m run, 30 rest x3

HOME WORKOUT Warm-up 3 rounds 40 sec plank hold 10 russian baby makers 10 Bird Dog Metcon (AMRAP – Rounds) 5×4′ On / 1 Off 15 Burpees 15 Ktb swings 15 sit ups 2′ rest Tabata Hollow Rocks

HOME WORKOUT Warm-up 3x 10 Dynamic Plank 10 Kneeling to Standing 10 Superman Metcon (AMRAP – Rounds) Strength Every 2’30" x 4 15 Chest Press 5+5+5 Y, T, I WOD 15’ EMOM a) 15 Down Ups b) 20 Step Ups c) 30" Russian Swings