Author Archives: Excelsior

HOME WORKOUT Metcon (Time) 1.500m Run x 4

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 10 Scapula Push Ups 5 Candlestick Jump Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Floor Press 8/8 Ktb Row WOD 12’ AMRAP 4 Pistols 8 HSPU/HRPU 16 Sit Ups

HOME WORKOUT Warm-up 3x 40 Flutter Kicks 10 Cat Cow 5/5 Step Down Metcon (AMRAP – Rounds) Strength Tabata Hollow Rocks WOD 18’ EMOM a) 12-18 Step Ups b) 10-20 V-Ups c) 12-15 Ktb Swing

HOME WORKOUT Warm-up 3x 30 High Knees 20 Shoulder Taps 10/10 Stationary Lunge Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Bulgarian Split Squat 8 Glute Bridge Walkouts WOD 13’ AMRAP 40 DU/Jumping Jacks 10 Hang Snatches 20 Lunges 20 Sit Ups

HOME WORKOUT Warm-up 3x 20 Scissor Jacks 10 Alternating V-Ups 10 Plank Toe Touches 5 Russian Baby Makers Metcon (AMRAP – Rounds) 10’ EMOM a) 12 Overhead Lunges b) 15 Squat Jump Rest 1’ Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Ktb Swings 10 Goblet Squats 10 V-Ups

HOME WORKOUT Warm-up 30’ Walking Metcon (AMRAP – Rounds and Reps) AMRAP 8′ 20m Walking Lunges 10 Push Ups 20m Walking Lunges 10 Sit Ups Rest 2′ Repeat

HOME WORKOUT Metcon (Time) 1.5km Run x 3

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 5/5 Sumo Deadlift High Pull 5 Inchworm Metcon (Time) For Time 20-18-16-14-12-10-8-6-4-2 Ktb Snatch Ktb Thruster 6 Burpees over the Ktb after each set

HOME WORKOUT Warm-up 3x 10 Scapula Push Up 10 Cossack Squats 10" Handstand Hold 10" Hollow Hold Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Shoulder Press 10 Prone Snow Angel WOD 9’ AMRAP 16 Step Ups 12 Sit Ups 8 HSPU/HRPU

HOME WORKOUT Warm-up 3x 20 Bicycle Sit Ups 20 Mountain Climb 10 Gorilla Jumps Metcon (AMRAP – Rounds) Strength Leg Raises 1x Max Reps 3×50% Max WOD 6x 3’ ON/1’ OFF A) 15 Goblet Squats 15 Burpees B) 20 Lunges 10 Hang Snatches 10 Power Clean