HOME WORKOUT Warm-up 3x 30 High Knees 10 Good Morning 10 Air Squats Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP 15 HSPU 30 Walking Lunges 15 Gorilla Jump Squats 30 Sit-ups 15 Reverse Burpee’s 30 Mountain Climbers Rest 1 Min 6 Min AMRAP 15 HSPU 30 Walking Lunges 15 Gorilla Jump Squats 30 […]
Author Archives: Excelsior
HOME WORKOUT Warm-up 3x 30 High Knees 10 Good Morning 10 Air Squats Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Bear complex: 7 cycles of the following Power Clean + Front Squat + Push Press + Back Squat + Push Press Into 7 bar facing burpee’s Rest 3 mins Metcon (AMRAP – Rounds […]
HOME WORKOUT Warm-up 3 Rounds 5/5 Moving Plank 5/5 Plank Toes Touches 20 Russian Twists Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Clapping push-ups 15 Tuck Crunch 20 Single leg deadlifts* 30 Tempo Split Lunges – 15 right leg, 15 left leg Rest 3 mins Metcon (AMRAP – Rounds) Rounds 60 seconds: […]
HOME WORKOUT Warm-up 3x 30 High Knees 10 Squat Jump 1/1 TGU Metcon (AMRAP – Reps) In 14 Mins Max Air Squats EMOM perform 2 Turkish Get Ups Rest 3 Mins Metcon (AMRAP – Rounds) 3 Rounds Min 1: 30 second handstand or box pike hold Min 2: 45 seconds hollow rocks Min 3: 8 […]
HOME WORKOUT Warm-up 3x 10 Kneeling to standing 10 Leg raises 5 Clusters Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Toes to Object 15 Front Squats Rest 2 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Cleans 8 Toes to Object Rest 2 Mins 8 Clusters 6 Toes to […]
HOME WORKOUT Warm-up 3x 10/10 Single Leg Romanian Deadlift 10 V-Ups 10/ Scapula Push Ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Weighted Step Ups 16 Hollow Rocks Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 10 Reverse Lunge 10 Plank Push-Ups 5 + 5 […]
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 10 Good morning 10 Shoulder Press 10 Air squats Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Thrusters 10 Ground to Overhead Rest 3 Mins Metcon (AMRAP – Reps) In 9 Mins Max Burpee’s over the line EMOM perform 15 Air Squats If you have limited […]
HOME WORKOUT Warm-up 3x 10/10 Side Plank Rotations 10 Russian Baby Makers 5 Broad Jumps Metcon (AMRAP – Rounds and Reps) 0-11 Min A ladder of 1 Sprawl 1 Goblet Squat, add 1 rep each round 11-13 Mins Metcon (AMRAP – Rounds and Reps) 13-24mins AMRAP 10 Side Plank Taps – right side 10 Jumping […]
HOME WORKOUT Warm-up 3x 60 sec plank 50 High knees 40 flutter kicks 30 shoulder taps 20 mountain climbers 10 cossack squat Metcon (AMRAP – Reps) 5 Rounds In 3 mins 30 Step Ups 30 Reverse Lunges 30 Sit Ups or Russian twists Into max HSPU The handstand push-ups can be strict, kipping, pike (using […]
HOME WORKOUT Warm-up 3x 20" Arch Hold 20" Handstand Hold 20" Squat Hold Metcon (AMRAP – Rounds and Reps) 7 min ladder 2 SDHP 2 hand release push ups Rest 3 min Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 20 Plank push ups 10 right + 10 left 15 Ground to overhead Rest […]