HOME WORKOUT Warm-up 3x 10 Scapula Push Ups 30 High Knees 10 Shoulder Taps 30 Heel Flicks Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Hang Clean & Jerk (5+5 if unilateral) 8 Facing Burpees Over the object Rest 3’ Metcon (AMRAP – Rounds and Reps) 4’ AMRAP 10 Thrusters 15 Sit Ups Rest […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 30 Dot Jumps 20 Shoulder Taps 1 Wall Walks Metcon (Time) OPEN 21.1 For Time 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 DU /Jumping Jacks Strength 5’ EMOM 50-60% HSPU
HOME WORKOUT Warm-up 30’ Walking Metcon (Time) WOD For Time 4 Rounds 20 Lunges 10 Shuttle Runs 20 Burpees
HOME WORKOUT Metcon (Time) Run Intervals 1000m x 6 2’ Walking between sets
HOME WORKOUT Warm-up 3x 30 High Knees 15 Gorilla Jump 5/5 Shrimp Squat Metcon (AMRAP – Rounds and Reps) Strength 8’ EMOM a) 30" Pistols practice b) 45" Plank Hold WOD AMRAP 12’ 12 Squat Cleans 12 Ktb Step Up 12 Burpees
HOME WORKOUT Warm-up 3x 30" Skipping/Dot Jumps 30" Wall Sit 30"/30" Lateral Plank 30" Hollow Hold Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 100 DU / Lateral Hops 80 Air Squat 60 Sit Ups 40 Push Press 20 Down Ups Rest 3’ Repeat
HOME WORKOUT Warm-up 3x 10 Scapula Push Up 10/10 Split Squat 10 Russian Swings Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 12-15 Push Ups 12/12 Bulgarian Split Squat WOD 8’ AMRAP 15 Ktb Swing 40 DU/Jumping Jack or 80 SU 2’ Rest Double Tabata Dynamic Plank Kneeling to Standing
HOME WORKOUT Warm-up 3x 10 Jumping Lunges 10 Down Ups Metcon (AMRAP – Rounds) 9x 3’ ON/1’ OFF (rotating) a) 20 Lunges + 20 Ktb Snatch b) 10 Sit Ups + 10 Box Jumps/Step Up c) 10 Ktb/Barbell Row + 10 Squat Jump + 10 Jumping Jacks
HOME WORKOUT Warm-up 3x 30 High Knees 20 Plank Toe Touches 10 Shoulder Press Metcon (Time) Strength 10’ EMOM a) 50-60% of Max Handstand Push Up / Box HSPU b) 30-50 DU / 50 Jumping Jack / 100 SU WOD "Turf Games" Workout 1 For Time – 30 Burpees 1 to 10 Deadlifts OH Reverse […]
HOME WORKOUT Warm-up 30’ Walking Metcon (Time) For Time 50-40-30-20-10 Walking Lunges Down Ups Sit Ups