Author Archives: Excelsior

HOME WORKOUT Warm-up 3x 20 Bicycle Sit Ups 20 Mountain Climb 10 Gorilla Jumps Metcon (AMRAP – Rounds and Reps) Strength 10’ EMOM a) 15 Russian Ktb Swing b) 15 V-Ups WOD 10’ AMRAP 60 DU / Jumping Jacks 30 Front Squats 60 DU / Jumping Jacks 30 Push Press

HOME WORKOUT Warm-up 3x 15/15 Single Leg Hip Raises 15 Superman 5 Plyo Push Ups Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 8/8 Bulgarian Split Squats 8/8 Single Leg RDL WOD 9’ AMRAP 20 DU / Jumping Jack 20 Lunges 10 Push Ups 1’ Rest Tabata Single Leg Wall Sit alternating

HOME WORKOUT Warm-up 30 min walking Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 200m Run 20 Burpees 20 Sit Ups

HOME WORKOUT Metcon (Time) 5K run

HOME WORKOUT Warm-up 3x 20 Shoulder Taps 10 Prone Snow Angel 5 Kneeling Jumps Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 15 Ktb Row 10 Shoulder Press WOD 12’ AMRAP 10 Ktb Hang Power Clean 15 Push Ups 20 Sit Ups 2’ Rest Tabata Moving Back Extension

HOME WORKOUT Warm-up 3x 30 Heel Flicks 20 Scissor Kicks 10 Leg Pikes Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 10 Toe Touches 10 Leg Raises 5 V-Ups WOD 15’ AMRAP 10 Toes to Object 10 Ktb Snatches 10 Lateral Hops

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 10 Gorilla Jumps 5 Inchworm Metcon (AMRAP – Rounds) Strength Every 2’30" x 4 15 Deadlifts 10 Slow Goblet Squats WOD 20’ EMOM a) 10 Thrusters b) 10 Step Ups c) 10 Burpees d) 10 Ktb Swings

HOME WORKOUT Warm-up 3x 20 Jumping Jacks 20 Hollow Rocks 20 Shoulder Taps Metcon (Time) OPEN 21.3 For Time (15’ CAP) 30 Goblet Squats 30 V-Ups 30 Ktb Thrusters Rest 1’ 30 Goblet Squats 30 Push Ups 30 Ktb Thrusters Rest 1’ 30 Goblet Squats 30 HSPU/Chair HSPU 30 Ktb Thrusters OPEN 21.4 5’ AMRAP […]

HOME WORKOUT Warm-up 30’ Walking Metcon (Time) For Time 1km Run (or 200 DU / Jumping Jack) 75/100 Push Ups 150 Sit Ups 200 Air Squats 1km Run (or 200 DU / Jumping Jack)

HOME WORKOUT