SUNDAY HERO WOD-‘The Hotel Room Workout’ Metcon (Time) The Hotel Room Workout For Time 20x 5 Push Ups 5 Air squats 5 Sit Ups
Author Archives: Excelsior
SNATCH Weightlifting Snatch (1×1) Snatch Paused Snatch: From the floor; pause below the knee and then pause at mid-thigh. The focus is on technique- not weight so keep a comfortable weight for good form 1X1 Metcon (AMRAP – Rounds and Reps) In 6 mins AMRAP Hang Power Snatch + 2 Reverse Lunges 20/15 EMOM 20 […]
FRIDAY METCON Metcon (AMRAP – Rounds and Reps) FRIDAY METCON 5 Min AMRAP 20 Deadlifts 40/25kg 30 Double Unders 20 Push Ups 30 Air Squats Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 6 Turkish Get Ups 8 Tricep Extensions 10 Step Ups with Knee Raise 14 (7EL) Bulgarian Split Squats
STRICT PRESS Weightlifting Strict Press (3X10) Strict Press 3×10 Superset Single Leg DL 5×5 Metcon (AMRAP – Rounds and Reps) 16 Min Ladder 3 Piked Push Up or Hand release push up 3 OH WB lunges 9/7kg 3 WB Sit Ups 3 WB Cleans Keep adding 3 until time runs out
SQUAT Weightlifting Back Squat (3×10) Back Squat 3×10- 3 second pause at bottom Superset 5×5 bent over rows Metcon (Time) 8 Rounds For Time 14 Russian Swings 20/12 14 KB Goblet Squats 20/12 Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 2 KB Hang Cleans 20/12 2 Jumping Lunges 4,4,6,6,8,8 until […]
GYMNASTICS Gymnastics Double Unders (AMRAP – Reps) Gymnastic Skills- DUs and Pistols Score max unbroken DUs Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Thrusters 40/25kg 8 Burpee’s 8 Sit Ups Rest 3 min Tabata Russian twists Plank
DEADLIFT Weightlifting Deadlift (3×10 Tempo) Deadlift (Tempo 3-1-1) Overhand grip 3×10 Superset 10 Push Ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 SDHP 40/25kg 10 Hang Power Clean 40/25kg rest 4 Mins Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 4 Plate Ground to overhead 10/5kg 4 Air Squats 6,6,8,8,10,10 until […]
TUESDAY Home Workout
MONDAY Home Workout Metcon (Time) Stretch- All Demos on whatsapp video Warm Up- 3 Rounds 60 sec plank 20 hollow rocks 10 scapular push ups WOD 10-9-8-7-6-5-4-3-2-1 Descending Ladder for Time Burpees Push Ups Sit ups
THURSDAY Homeworkouts Metcon (AMRAP – Reps) Stretch- See WhatsApp video for demo Warm Up- 3 Rounds 20 Mountain climbers 20 Russian twists 10 Birddog 4 Rounds Min 1- Max hand release push ups 30 sec rest Min 2- Max sit ups 30 sec rest Min 3- Max jumping lunges Score is total accumulative score