Author Archives: Excelsior

HOME WORKOUT Metcon (AMRAP – Rounds) Run Intervals 3 Rounds of: 800m Run 2’ Rest 200m Run x 4 (15" Rest between 2’ Rest

HOME WORKOUT Warm-up 3x 30 High Knees 5/5 Cossack Squats 5/5 Step Down 5 Kneeling Jumps Metcon (AMRAP – Rounds and Reps) Strength 6’ EMOM (30"ON/30"OFF) Pistols practice WOD AMRAP 15’ 100 Step Ups (buy in) 1-2-3-4-5… Burpees 8 V-Ups

HOME WORKOUT Warm-up 3x 30 Flutter Kicks 20 Plank Toe Touches 10 Jump Squat 5 Candlestick Jump Metcon (AMRAP – Rounds) 24’ EMOM a) 10 Thrusters b) 20 Sit Ups c) 10 Snatches d) 20 Lunges e) 10 Clean & Jerks f) Rest

HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15/15 Single Leg Hip Raises 10 Prone Snow Angel Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 12/12 Rows 12/12 Single Leg Romanian Deadlift WOD 8’ AMRAP 12 SDHP (only Deadlift if using barbell) 12 Lateral Burpees 2’ Rest Metcon (AMRAP – Rounds and Reps) […]

HOME WORKOUT Warm-up 3x 20 Mountain Climber 10/10 Russian Swing or 10 High Pull 5 Inchworm Metcon (AMRAP – Reps) 10x 2’ ON/1’ OFF 15 Sit Ups 10 Hand Power Snatches Max Burpees

HOME WORKOUT Warm-up 3x 45" Squat Hold 30" Hollow Hold 15" Handstand Hold HSPU (1x max) 6’ EMOM Handstand Push Up / Box HSPU 1st attempt – Max reps unbroken Then, perform always 50-60% of the Max Metcon (Time) For Time 15-12-9-6-3 Thrusters 50-40-30-20-10 DU/Jumping Jacks or 2x SU Metcon (Time) When the clock reaches […]

HOME WORKOUT Metcon 30’ Low Intensity 10 Air Squats 10m Bear Walking 10m Crab Walking 10 Push Ups

HOME WORKOUT Metcon (Time) 5km Run for time

HOME WORKOUT Warm-up 3x 1’ Plank 5/5 Hang Clean & Jerk Metcon (Time) Strength 100 Hollow Rocks For Time Every break: 20 Heel Taps WOD For Time 25-20-15-10-5 Hang Clean & Jerk 50-40-30-20-10 Sit Ups

HOME WORKOUT Warm-up 3x 30" Wall Sit 15 Good Mornings 5 Broad Jump Metcon (AMRAP – Rounds) Every 4’ for 28’ (7 sets) 50 DU/Jumping Jack or 100 SU 20 Air Squats 10 Burpees