HOME WORKOUT Metcon (AMRAP – Rounds and Reps) 30’ EMOM (40" ON / 20" OFF) a) Lunges b) Sit Ups c) Step Ups d) Down Ups e) Air Squats Warm-up 30 High Knees 20 Heel Flicks 10 Gorilla Jumps
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 15 Scapula Push Up 10 Moving Plank 5 Negative Push Up Metcon (Time) Strength Every 2’30" x 4 30" Tall Plank 10 Push Ups 15 Floor Press WOD For Time 1 to 10 (Cap 10’) Ground to Overhead Lateral Hops (2=1) 10 to 1 (Cap 10’) Shoulder to Overhead V-Ups
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 4 Broad Jumps 4 Devil Press Metcon (AMRAP – Rounds and Reps) In 5 Min’s 50 Devils Press (goal is to get there with a minute remaining) Into AMRAP in remaining time of 10 Air Squats 10 Reverse Lunges Rest 2 Mins Metcon (AMRAP – Rounds and Reps) […]
HOME WORKOUT Metcon (Time) 5K Run for time
HOME WORKOUT Warm-up 3 Rounds 10 Scapular push ups 10 Russian baby Makers 10 Alternating superman Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 HSPU/ Pike HSPU or Push-Ups 15 Backpack Power Cleans Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Front Squats/Goblet Squats/ Object Squats 10 Bench […]
HOME WORKOUT Warm-up 3x 30 Heel Flicks 20 Mountain Climvers 10 Alternating V-Ups Metcon (AMRAP – Rounds) 6 rounds 30 seconds: High Knees 15 seconds: Rest 30 seconds: Bicycle Kicks 15 seconds: Rest 30 seconds: Gorilla Squat Jumps 15 seconds: Rest 30 seconds: Bag Ground to Overhead 15 seconds: Rest 30 seconds: Russian Twists 15 […]
HOME WORKOUT Warm-up 3x 60" Plank Hold 50 Flutter Kicks 40" Wall Sit 30 Shoulder Taps 20" Hollow Hold 10 Reverse Lunges Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Overhead Lunges 10 Chair Dips 20 moving plank (10 on the right arm + 10 on the left arm)
HOME WORKOUT Warm-up 3 Rounds 5/5 Step Down 10/10 Single Leg Hip Raises 15 Superman Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Step Ups 15 Bag Ground to Overhead 15 Step Ups 15 Bag GTO 20 Step Ups 15 Bag GTO 25 Step Ups 15 Bag GTO Rest 3 Mins Metcon (AMRAP […]
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15 air squats 10 Shoulder press Metcon (AMRAP – Rounds) dec 6 rounds (30 mins) no longer than 45 seconds per station Min 1: 10 Backpack Clusters Min 2: 10 Kneel to stand + 5 Gorilla Jump Squats Min 3: 10 Bar Facing Burpee’s Min 4: 20 Sit-ups […]
HOME WORKOUT Metcon (AMRAP – Rounds) 5 rounds (25 mins) 45 seconds: plank to high pull 15 seconds rest 45 seconds: skaters 15 seconds rest 45 seconds: step ups 15 seconds rest 45 seconds: ski jumps 15 seconds rest 45 seconds: reverse crunches 15 seconds rest