Author Archives: Excelsior

HOME WORKOUT Warm-up 30’ Walking

HOME WORKOUT

HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15 Good Morning 10 Air Squats Metcon (AMRAP – Rounds) Strength Every 2’ x 5 30" Wall Sit 10 Reverse Lunges 10 Jumping Lunges WOD 4x 3’ ON / 1’ OFF 20 Step Ups 10 Snatches Max DU/SU/Jumping Jacks

HOME WORKOUT Warm-up 3x 20"/20" Lateral Plank Hold 20"/20" Single Leg Glute Bridge 20 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Hollow Hold 10 Hollow Rocks 10 V-Ups WOD 10’ AMRAP 20 Russian Ktb Swing 20 Sit Ups 20 Russian Twists 20 Gorilla Jumps

HOME WORKOUT Warm-up 20 Heel Flicks 20 Scissor Kicks 20 Flutter Kicks Metcon (AMRAP – Rounds) WOD 30’ EMOM (40" ON / 20" OFF) a) High Knees b) Reverse Plank c) Ski Jumps d) Inchworm e) Burpees

HOME WORKOUT Warm-up 3x 10 Scapula Push Ups 10 Dynamic Plank 5 Plyo Push Ups Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Tall Plank 10 Push Ups 15 Floor Press (lightweight) WOD 15’ Ladder 20-18-16-14-12… G2OH Dual Hops S2OH V-Ups

HOME WORKOUT Warm-up 20 Mountain Climber 5/5 Hawaiian Squat 5/5 Courtesy Lunges Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Wall Sit 10 Front Squat 15 Air Squat WOD 10’ AMRAP 16 Lunges 10-20-30-40… Burpees Extra 2x 10"/10" Hip Flexion Passive Range Hold 10 Jefferson Curls

HOME WORKOUT Warm-up Warm Up 30’ Walking Metcon (Time) 20’ Low Intensity 10 Shuttle Run 10 Broad Jump 10 DU / Jumping Jacks 10 Burpees

HOME WORKOUT Metcon (Time) Run Intervals 1.5km Run 3’ Rest x 3-4

HOME WORKOUT Warm-up Warm Up 3x 15/15 Hip Raises 10/10 Split Squats 5/5 Single Leg Broad Jump Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Wall Sit 16 Reverse Lunges 6 Jumping Lunges WOD 15’ AMRAP 10 Burpees 10 Front Squats 10 HSPU / HRPU 10 Snatches