BENCHMARK WORKOUT LOCKDOWN BENCHMARK CHALLENGE (Time) FOR TIME 50-40-30-20-10 Air Squats Sit Ups Lunges Burpees All the best, give 110% today and when we repeat on 30th November
Author Archives: Excelsior
HOME WORKOUT
HOME WORKOUT Warm-up 3 Rounds 30 High Knees 10 Cossack Squat 5 HSPU/HRPU 5 Reverse Burpees Metcon (AMRAP – Rounds and Reps) 0-11 Min A ladder of 1 Sprawl 1 Goblet Squat, add 1 rep each round Metcon (AMRAP – Rounds and Reps) 11-13 Mins Rest 13-24mins AMRAP 10 Side Plank Taps – right side […]
HOME WORKOUT Warm-up 3 Rounds 10 Cossack Lunges 10 Split Stance Good Morning 10 Press 30 High Knees Metcon (AMRAP – Reps) In 9 Mins Max Burpee’s over the line EMOM perform 15 Air Squats SCORE TOTAL BURPEES If you have limited equipment use a weighted backpack for the first workout or 5+5 single arm […]
HOME WORKOUT Warm-up 3 Rounds 10 object front squat 10 object shoulder press 5 broad jump Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 9 Backpack Thrusters 6 Burpee’s Rest 1 min Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 8 Thrusters 5 Bar Facing Burpee’s Rest 1 Min Metcon (AMRAP – Rounds […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15/12 Cal Row 6 Lateral Burpee’s over the rower Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 2,4,6,8, and so on Push Ups Jumping Lunges Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15 Wall Ball 9/7kg […]
PUSH PRESS Weightlifting Push Press (5×3) Push Press 5 x 3 ubroken reps at the same weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 HSPU 18 Ab Mat Sit Ups 36 Double Unders
CLEAN Weightlifting Clean (1×2) Clean 2 rep max. Good sound technique in both reps, with rep max it is as always most important to have sound technique. Control the bar up and down, dont drop the bar. Metcon (Time) 3 Rounds for time 12 Deadlifts 102/70kg 21 Box Jumps
WILDCARD Metcon (AMRAP – Rounds and Reps) 25min AMRAP 50 DU 40 lunges 30 Push Ups 20 Pull Ups 10 Burpee to Target
CONDITIONING Metcon (Time) 7 Rounds 15 Power Cleans 42.5/30kg 15 Push Press 15 Front Squats Run 300m (35 min cap)