HOME WORKOUT Warm-up 3x 20 Shoulder Taps 10 Prone Snow Angel 5 Kneeling Jumps Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 15 Ktb Row 10 Shoulder Press WOD 12’ AMRAP 10 Ktb Hang Power Clean 15 Push Ups 20 Sit Ups 2’ Rest Tabata Moving Back Extension
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 30 Heel Flicks 20 Scissor Kicks 10 Leg Pikes Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 10 Toe Touches 10 Leg Raises 5 V-Ups WOD 15’ AMRAP 10 Toes to Object 10 Ktb Snatches 10 Lateral Hops
HOME WORKOUT Warm-up 3x 20 Mountain Climbers 10 Gorilla Jumps 5 Inchworm Metcon (AMRAP – Rounds) Strength Every 2’30" x 4 15 Deadlifts 10 Slow Goblet Squats WOD 20’ EMOM a) 10 Thrusters b) 10 Step Ups c) 10 Burpees d) 10 Ktb Swings
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 20 Hollow Rocks 20 Shoulder Taps Metcon (Time) OPEN 21.3 For Time (15’ CAP) 30 Goblet Squats 30 V-Ups 30 Ktb Thrusters Rest 1’ 30 Goblet Squats 30 Push Ups 30 Ktb Thrusters Rest 1’ 30 Goblet Squats 30 HSPU/Chair HSPU 30 Ktb Thrusters OPEN 21.4 5’ AMRAP […]
HOME WORKOUT Warm-up 30’ Walking Metcon (Time) For Time 1km Run (or 200 DU / Jumping Jack) 75/100 Push Ups 150 Sit Ups 200 Air Squats 1km Run (or 200 DU / Jumping Jack)
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HOME WORKOUT Warm-up 3x 30 High Knees 20 Plank Toe Touches 10 Prone Snow Angel 5 Broad Jump Metcon (AMRAP – Rounds) Strength Every 30" x 20 (10 minutes) 1/1 Pistols as slow as possible or 1/1 Chair Pistol as low and possible WOD 15’ EMOM a) Right Arm Complex* b) Left Arm Complex* c) […]
HOME WORKOUT Warm-up 3x 20 Scissor Jacks 15"/15" Single Leg Wall Sit 10 Kneeling to Standing Metcon (Time) Buy in: 150 Step Ups 20 Rounds 10 Air Squats 10 Sit Ups Cash out: 150 Step Ups
HOME WORKOUT Warm-up 3 Rounds 20 Jumping Jacks 10 Good Morning 1/1 TGU Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 8-10 Push Ups Unbroken 8-10 Split Squat (each side) WOD 12’ Ladder 2-4-6-8… Hang Clusters Leg Raises Down Ups
HOME WORKOUT Warm-up 3x 10 Glute Bridge Walkouts 10 Russian Baby Makers 10 Cossack Squats Metcon (AMRAP – Rounds) Intervals 6x 4’ ON / 1’ OFF a) 15 Deadlifts + 30 Mountain Climber b) 15 Russian Swings + 30 DU/Jumping Jacks c) 15 Snatches + 30 Sit Ups