Author Archives: Excelsior

HOME WORKOUT Warm-up 3x 10 Hollow Rocks 10 Superman 10 Scapula Push Up 10 Jumping Lunges Metcon (AMRAP – Rounds) 30’ EMOM a) 10-20 Ktb Swing b) 10-20 V-Ups c) 10-20 Push Ups d) 10-20 Lunges

HOME WORKOUT Warm-up 3x 40" Plank Hold 20 Mountain Climbers 5 Inchworm Metcon (AMRAP – Rounds and Reps) Strength 5x 3 Push Press (right) 3 Push Jerk (right) 3 Push Press (left) 3 Push Jerk (left) WOD For Time 4’ AMRAP 30 Thrusters 30 Sit Ups 1’ Rest 4’ AMRAP 20 Thrusters 20 Sit Ups […]

HOME WORKOUT Warm-up 3x 30 High Knees 10 Sumo Deadlift High Pull 5/5 Russian Swings 5 Down Ups Metcon (AMRAP – Rounds and Reps) Strength 5x 3 Hang Muscle Clean (right) 3 Hang Power Clean (right) 3 Hang Squat Clean (right) 3 Hang Muscle Clean (left) 3 Hang Power Clean (left) 3 Hang Squat Clean […]

HOME WORKOUT Warm-up 30’ Walking Metcon (Time) 10 RFT 1/1 Lunge + 1 Burpee 20 DU or 100m Run

HOME WORKOUT Metcon (Time) 1.500m Run x 4

HOME WORKOUT Warm-up 3x 20 Mountain Climbers 10 Scapula Push Ups 5 Candlestick Jump Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Floor Press 8/8 Ktb Row WOD 12’ AMRAP 4 Pistols 8 HSPU/HRPU 16 Sit Ups

HOME WORKOUT Warm-up 3x 40 Flutter Kicks 10 Cat Cow 5/5 Step Down Metcon (AMRAP – Rounds) Strength Tabata Hollow Rocks WOD 18’ EMOM a) 12-18 Step Ups b) 10-20 V-Ups c) 12-15 Ktb Swing

HOME WORKOUT Warm-up 3x 30 High Knees 20 Shoulder Taps 10/10 Stationary Lunge Metcon (AMRAP – Rounds and Reps) Strength 3-4 Rounds 8/8 Bulgarian Split Squat 8 Glute Bridge Walkouts WOD 13’ AMRAP 40 DU/Jumping Jacks 10 Hang Snatches 20 Lunges 20 Sit Ups

HOME WORKOUT Warm-up 3x 20 Scissor Jacks 10 Alternating V-Ups 10 Plank Toe Touches 5 Russian Baby Makers Metcon (AMRAP – Rounds) 10’ EMOM a) 12 Overhead Lunges b) 15 Squat Jump Rest 1’ Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Ktb Swings 10 Goblet Squats 10 V-Ups

HOME WORKOUT Warm-up 30’ Walking Metcon (AMRAP – Rounds and Reps) AMRAP 8′ 20m Walking Lunges 10 Push Ups 20m Walking Lunges 10 Sit Ups Rest 2′ Repeat