HOME WORKOUT Warm-up 20 Shoulder Taps 20"/20" Lateral Plank 20 Hip Raises Metcon (Time) Strength 100 Push Ups For Time (50 for women) Every break: 10 Sit Ups Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12 Jumping Jack Toe Touches 12 Power Clean 12 Push Press 4’ Rest Metcon (AMRAP – Rounds and Reps) […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 10 Cossack Squats 10 Russian Baby Makers 10 Reverse Lunges Metcon (AMRAP – Rounds and Reps) Strength 150 Air Squats For Time Every minute: 5 Burpees WOD 12’ AMRAP 20 Pistols/Chair Pistols 20 Alternating Devil Press
HOME WORKOUT Warm-up 30’ Walking
HOME WORKOUT
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15 Good Morning 10 Air Squats Metcon (AMRAP – Rounds) Strength Every 2’ x 5 30" Wall Sit 10 Reverse Lunges 10 Jumping Lunges WOD 4x 3’ ON / 1’ OFF 20 Step Ups 10 Snatches Max DU/SU/Jumping Jacks
HOME WORKOUT Warm-up 3x 20"/20" Lateral Plank Hold 20"/20" Single Leg Glute Bridge 20 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Hollow Hold 10 Hollow Rocks 10 V-Ups WOD 10’ AMRAP 20 Russian Ktb Swing 20 Sit Ups 20 Russian Twists 20 Gorilla Jumps
HOME WORKOUT Warm-up 20 Heel Flicks 20 Scissor Kicks 20 Flutter Kicks Metcon (AMRAP – Rounds) WOD 30’ EMOM (40" ON / 20" OFF) a) High Knees b) Reverse Plank c) Ski Jumps d) Inchworm e) Burpees
HOME WORKOUT Warm-up 3x 10 Scapula Push Ups 10 Dynamic Plank 5 Plyo Push Ups Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Tall Plank 10 Push Ups 15 Floor Press (lightweight) WOD 15’ Ladder 20-18-16-14-12… G2OH Dual Hops S2OH V-Ups
HOME WORKOUT Warm-up 20 Mountain Climber 5/5 Hawaiian Squat 5/5 Courtesy Lunges Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Wall Sit 10 Front Squat 15 Air Squat WOD 10’ AMRAP 16 Lunges 10-20-30-40… Burpees Extra 2x 10"/10" Hip Flexion Passive Range Hold 10 Jefferson Curls
HOME WORKOUT Warm-up Warm Up 30’ Walking Metcon (Time) 20’ Low Intensity 10 Shuttle Run 10 Broad Jump 10 DU / Jumping Jacks 10 Burpees