Author Archives: Excelsior

HOME WORKOUT Warm-up 3x 20 Mountain Climber 10/10 Russian Swing or 10 High Pull 5 Inchworm Metcon (AMRAP – Reps) 10x 2’ ON/1’ OFF 15 Sit Ups 10 Hand Power Snatches Max Burpees

HOME WORKOUT Warm-up 3x 45" Squat Hold 30" Hollow Hold 15" Handstand Hold HSPU (1x max) 6’ EMOM Handstand Push Up / Box HSPU 1st attempt – Max reps unbroken Then, perform always 50-60% of the Max Metcon (Time) For Time 15-12-9-6-3 Thrusters 50-40-30-20-10 DU/Jumping Jacks or 2x SU Metcon (Time) When the clock reaches […]

HOME WORKOUT Metcon 30’ Low Intensity 10 Air Squats 10m Bear Walking 10m Crab Walking 10 Push Ups

HOME WORKOUT Metcon (Time) 5km Run for time

HOME WORKOUT Warm-up 3x 1’ Plank 5/5 Hang Clean & Jerk Metcon (Time) Strength 100 Hollow Rocks For Time Every break: 20 Heel Taps WOD For Time 25-20-15-10-5 Hang Clean & Jerk 50-40-30-20-10 Sit Ups

HOME WORKOUT Warm-up 3x 30" Wall Sit 15 Good Mornings 5 Broad Jump Metcon (AMRAP – Rounds) Every 4’ for 28’ (7 sets) 50 DU/Jumping Jack or 100 SU 20 Air Squats 10 Burpees

HOME WORKOUT Warm-up 20 Shoulder Taps 20"/20" Lateral Plank 20 Hip Raises Metcon (Time) Strength 100 Push Ups For Time (50 for women) Every break: 10 Sit Ups Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12 Jumping Jack Toe Touches 12 Power Clean 12 Push Press 4’ Rest Metcon (AMRAP – Rounds and Reps) […]

HOME WORKOUT Warm-up 3x 10 Cossack Squats 10 Russian Baby Makers 10 Reverse Lunges Metcon (AMRAP – Rounds and Reps) Strength 150 Air Squats For Time Every minute: 5 Burpees WOD 12’ AMRAP 20 Pistols/Chair Pistols 20 Alternating Devil Press

HOME WORKOUT Warm-up 30’ Walking

HOME WORKOUT