HOME WORKOUT Warm-up 3x 30 Heel Taps 20 Shoulder Taps 10 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) Strength 5x 2 Push Press (right) 2 Push Jerk (right) 2 Split Jerk (right) 2 Push Press (left) 2 Push Jerk (left) 2 Split Jerk (left) WOD For Time 4’ AMRAP 6/6 Ktb Snatch 10 […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 10 Cossack Squat 20 Russian Swings 30 Dot Jumps Metcon (AMRAP – Rounds and Reps) Strength 5x 5 Hang Power Clean (right) 5 Hang Squat Clean (right) 5 Hang Power Clean (left) 5 Hang Squat Clean (left) WOD 10’ AMRAP 6 Burpee Step Ups 12 Dips 24 DU/JJ
HOME WORKOUT Warm-up 30’ Walk Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 50 Air Squats 50 Sit Ups 500m Run
HOME WORKOUT Metcon (Distance) 3x 7’ Run 3’ Walk
HOME WORKOUT Warm-up 3x 20 Mountain Climbers 20 Shoulder Taps 10 Gorilla Jumps Metcon (AMRAP – Rounds) Strength 5x 3 Hang Muscle Snatch (right) 3 Hang Power Snatch (right) 3 Hang Squat Snatch (right) 3 Hang Muscle Snatch (left) 3 Hang Power Snatch (left) 3 Hang Squat Snatch (left) WOD 5x 3’ ON / 1’ […]
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 10 Air Squats 10 Push Press 10 Good Morning Metcon (AMRAP – Rounds and Reps) Strength 4x 8/8 Romanian Deadlift 8-12 Push Ups WOD 10’ AMRAP 5/5 Front Squats 5 Burpees 5/5 Push Jerks 5 Burpees
HOME WORKOUT Warm-up 3x 10 Hollow Rocks 10 Superman 10 Scapula Push Up 10 Jumping Lunges Metcon (AMRAP – Rounds) 30’ EMOM a) 10-20 Ktb Swing b) 10-20 V-Ups c) 10-20 Push Ups d) 10-20 Lunges
HOME WORKOUT Warm-up 3x 40" Plank Hold 20 Mountain Climbers 5 Inchworm Metcon (AMRAP – Rounds and Reps) Strength 5x 3 Push Press (right) 3 Push Jerk (right) 3 Push Press (left) 3 Push Jerk (left) WOD For Time 4’ AMRAP 30 Thrusters 30 Sit Ups 1’ Rest 4’ AMRAP 20 Thrusters 20 Sit Ups […]
HOME WORKOUT Warm-up 3x 30 High Knees 10 Sumo Deadlift High Pull 5/5 Russian Swings 5 Down Ups Metcon (AMRAP – Rounds and Reps) Strength 5x 3 Hang Muscle Clean (right) 3 Hang Power Clean (right) 3 Hang Squat Clean (right) 3 Hang Muscle Clean (left) 3 Hang Power Clean (left) 3 Hang Squat Clean […]
HOME WORKOUT Warm-up 30’ Walking Metcon (Time) 10 RFT 1/1 Lunge + 1 Burpee 20 DU or 100m Run