HOME WORKOUT Warm-up 3x 20 Jumping Jacks 10 Good morning 10 Shoulder Press 10 Air squats Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Thrusters 10 Ground to Overhead Rest 3 Mins Metcon (AMRAP – Reps) In 9 Mins Max Burpee’s over the line EMOM perform 15 Air Squats If you have limited […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 10/10 Side Plank Rotations 10 Russian Baby Makers 5 Broad Jumps Metcon (AMRAP – Rounds and Reps) 0-11 Min A ladder of 1 Sprawl 1 Goblet Squat, add 1 rep each round 11-13 Mins Metcon (AMRAP – Rounds and Reps) 13-24mins AMRAP 10 Side Plank Taps – right side 10 Jumping […]
HOME WORKOUT Warm-up 3x 60 sec plank 50 High knees 40 flutter kicks 30 shoulder taps 20 mountain climbers 10 cossack squat Metcon (AMRAP – Reps) 5 Rounds In 3 mins 30 Step Ups 30 Reverse Lunges 30 Sit Ups or Russian twists Into max HSPU The handstand push-ups can be strict, kipping, pike (using […]
HOME WORKOUT Warm-up 3x 20" Arch Hold 20" Handstand Hold 20" Squat Hold Metcon (AMRAP – Rounds and Reps) 7 min ladder 2 SDHP 2 hand release push ups Rest 3 min Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 20 Plank push ups 10 right + 10 left 15 Ground to overhead Rest […]
HOME WORKOUT Warm-up 3x 30 High Knees 20 alt V-Up 10 Scapula Push Up 5 Broad Jump Metcon (AMRAP – Rounds and Reps) dec 0-5 mins – 50 burpee’s – rest in the remaining time 5-10 mins – 5 Min AMRAP of 30 air squats + 15 sit-ups Metcon (AMRAP – Rounds and Reps) 10-15 […]
HOME WORKOUT Warm-up 3x 20 Mountain climbers 20/20 Lateral plank 1 set bear complex Metcon (AMRAP – Reps) WORKOUT 1 In 6 Mins Max backpack bear complex *You can do the complex with a barbell. If you have DB or KB put it in a backpack as it’s a much better stimuls for this workout. […]
HOME WORKOUT Warm-up 3 x 20 Jumping Jacks 20 Russian twists 10/10 Hip Raises Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 2,2,2,4,4,6,6,6….. Front Rack Lunges Sprawls High Pull’s Rest 3 Mins Repeat – aim to match or beat your first score Rest 3 mins Metcon (AMRAP – Rounds) 4 Rounds 30 seconds work […]
HOME WORKOUT Warm-up 3x 1’ Plank 15 Russian Baby Makers 10/10 Squat Reaches 5/5 Kneeling to Standing Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 3 Down Ups 6 Ground to Overhead 9 Front Squats Rest 1 min between rounds You can use a KB or a weighted rucksack for the GTO […]
HOMEWORKOUT Warm-up 3 rounds 30 High knees 30 Heel flicks 10 cossack squats 5 Inch worm Metcon (AMRAP – Rounds) 6 rounds (30 minutes) Min 1: 30 Double unders/30 dot jumps or 50 single unders into 14 air squats Min 2: 30 Double unders/30 dot jumps or 50 single unders into 30 mountain climbers Min […]
LOCKDOWN 3.0 BENCHMARK WOD LOCKDOWN 3.0 BENCHMARK WOD (Time) FOR TIME 10-20-30-40-50 Air squats sit ups Lunges Burpees ( Compare times with last lockdown and end of this lockdown)