HOME WORKOUT Warm-up 3x 30 High Knees 20 Plank Toe Touches 10 Prone Snow Angel 5 Broad Jump Metcon (AMRAP – Rounds) Strength Every 30" x 20 (10 minutes) 1/1 Pistols as slow as possible or 1/1 Chair Pistol as low and possible WOD 15’ EMOM a) Right Arm Complex* b) Left Arm Complex* c) […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 20 Scissor Jacks 15"/15" Single Leg Wall Sit 10 Kneeling to Standing Metcon (Time) Buy in: 150 Step Ups 20 Rounds 10 Air Squats 10 Sit Ups Cash out: 150 Step Ups
HOME WORKOUT Warm-up 3 Rounds 20 Jumping Jacks 10 Good Morning 1/1 TGU Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 8-10 Push Ups Unbroken 8-10 Split Squat (each side) WOD 12’ Ladder 2-4-6-8… Hang Clusters Leg Raises Down Ups
HOME WORKOUT Warm-up 3x 10 Glute Bridge Walkouts 10 Russian Baby Makers 10 Cossack Squats Metcon (AMRAP – Rounds) Intervals 6x 4’ ON / 1’ OFF a) 15 Deadlifts + 30 Mountain Climber b) 15 Russian Swings + 30 DU/Jumping Jacks c) 15 Snatches + 30 Sit Ups
HOME WORKOUT Warm-up Warm Up 3x 30 Dot Jumps 20 Shoulder Taps 1 Wall Walks Metcon (Time) Strength HSPU Max Reps (2 attempts) WOD OPEN 21.2 For Time (cap 20’) 10-20-30-40-50 Ktb/DB/PVC Snatch 15 Box Jump Over or Burpee Broad Jump after each set
HOME WORKOUT Warm-up 30’ Walking Metcon (Time) For Time 2x 500m Run 20 Sit Ups Rest 1’ 2x 500m Run 20 Shoulder to Overhead Rest 1’ 2x 500m Run 20 Thrusters *if not able to Run, perform 100 Skippings or 50 Jumping Jacks
HOMR WORKOUT Metcon (Time) 60’ Low Intensity Run
HOME WORKOUT Warm-up 3x 15/15 Single Leg Hip Raises 10 Russian Baby Makers 5 Broad Jumps Metcon (AMRAP – Rounds and Reps) Strength Every 1.30" x 6 30" Glute Bridge 6-8 Pistols or 10-12 Chair Pistols WOD AMRAP 15’ 30 Step Ups 20 Ktb Snatches 10 Push Ups
HOME WORKOUT Warm-up Warm Up 3x 40" Plank Hold 30 Flutter Kicks 20 Russian Twists 10 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 40 DU / Jumping Jacks 20 Sit Ups 10 Devil Presses Rest 2’ Metcon (AMRAP – Rounds and Reps) 8’ AMRAP 20 Burpees 20 Alternating V-Ups Rest 2’ […]
HOME WORKOUT Warm-up 3x 30 Mountain Climbers 15 Superman 5 Prone Snow Angel Metcon (Time) Strength Every 2’30" x 4 8-10 Ktb/Barbell Rows 8-10 Ktb Cossack Squats WOD For Time 100 Ktb Snatch Every 30" -> 4 Jumping Lunges *start doing the jumping Lunges