Author Archives: Excelsior

HOME WORKOUT Warm-up Warm Up 3x 30 Dot Jumps 20 Shoulder Taps 1 Wall Walks Metcon (Time) Strength HSPU Max Reps (2 attempts) WOD OPEN 21.2 For Time (cap 20’) 10-20-30-40-50 Ktb/DB/PVC Snatch 15 Box Jump Over or Burpee Broad Jump after each set

HOME WORKOUT Warm-up 30’ Walking Metcon (Time) For Time 2x 500m Run 20 Sit Ups Rest 1’ 2x 500m Run 20 Shoulder to Overhead Rest 1’ 2x 500m Run 20 Thrusters *if not able to Run, perform 100 Skippings or 50 Jumping Jacks

HOMR WORKOUT Metcon (Time) 60’ Low Intensity Run

HOME WORKOUT Warm-up 3x 15/15 Single Leg Hip Raises 10 Russian Baby Makers 5 Broad Jumps Metcon (AMRAP – Rounds and Reps) Strength Every 1.30" x 6 30" Glute Bridge 6-8 Pistols or 10-12 Chair Pistols WOD AMRAP 15’ 30 Step Ups 20 Ktb Snatches 10 Push Ups

HOME WORKOUT Warm-up Warm Up 3x 40" Plank Hold 30 Flutter Kicks 20 Russian Twists 10 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 40 DU / Jumping Jacks 20 Sit Ups 10 Devil Presses Rest 2’ Metcon (AMRAP – Rounds and Reps) 8’ AMRAP 20 Burpees 20 Alternating V-Ups Rest 2’ […]

HOME WORKOUT Warm-up 3x 30 Mountain Climbers 15 Superman 5 Prone Snow Angel Metcon (Time) Strength Every 2’30" x 4 8-10 Ktb/Barbell Rows 8-10 Ktb Cossack Squats WOD For Time 100 Ktb Snatch Every 30" -> 4 Jumping Lunges *start doing the jumping Lunges

HOME WORKOUT Warm-up 3x 10 Scapula Push Ups 30 High Knees 10 Shoulder Taps 30 Heel Flicks Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Hang Clean & Jerk (5+5 if unilateral) 8 Facing Burpees Over the object Rest 3’ Metcon (AMRAP – Rounds and Reps) 4’ AMRAP 10 Thrusters 15 Sit Ups Rest […]

HOME WORKOUT Warm-up 3x 30 Dot Jumps 20 Shoulder Taps 1 Wall Walks Metcon (Time) OPEN 21.1 For Time 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 DU /Jumping Jacks Strength 5’ EMOM 50-60% HSPU

HOME WORKOUT Warm-up 30’ Walking Metcon (Time) WOD For Time 4 Rounds 20 Lunges 10 Shuttle Runs 20 Burpees

HOME WORKOUT Metcon (Time) Run Intervals 1000m x 6 2’ Walking between sets