Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 50m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 95

étudiant:
On the minute for 20 minutes perform 5 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Class at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

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Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 50m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 94
This WOD is NOT for time. Complete each set of exercises as quickly as possible, but rest as much as needed in between each set. For instance, complete the first set of pull ups in the etudiant workout as quickly as possible. Rest as needed before continuing onto the set of 21 burpees. When you start the next set complete all reps as fast as you can. Do this for all levels.

étudiant:
21-15-9 of: pull ups and burpees.

avancee:
21-15-9 of: weighted (either bar or dumbbell) thrusters*, pull ups and burpees.

traceur:
21-15-9 of: weighted (either bar or dumbbell) thrusters*, pull up burpees, and knees to elbows.

**A thruster is front squat that goes into a full press. Pick a challenging weight that you can perform at least 5 times continuously. warm up the movement, don’t just pick an arbitrary weight and start the WOD.

Warm up: run 1/4 mile OR bike 2 miles OR row 250m

WOD 94
étudiant:
5 rounds for time of: 10 air squats; 10 twenty-four inch box jumps; 10 lunges (alternating legs).

avancee:
5 rounds for time of: 10 95lb weighted squats; 10 twenty-four inch box jumps; 10 lunges (alternating legs).

traceur:
5 rounds for time of: 10 135lb weighted squats; 10 twenty-four inch box jumps; 10 lunges (alternating legs).

Post time to comments.

Warm up: Complete as many rounds as possible in 5 minutes of: 5 push ups, 5 sit ups, 5 squats and 5 pull ups.

WOD 93
étudiant:
For time complete as many rounds as possible in ten minutes of: ten reps of 45lb push press (you may sub with a pvc pipe or broomstick); 5 foot precisions; 45lb front squat (you may sub with a pvc pipe or broomstick). Make sure you have proper form on the front squat and push press.

avancee:
For time complete as many rounds as possible in fifteen minutes of: ten reps of 95lb push press; 6 foot precisions; 95lb front squat.

traceur:
For time complete as many rounds as possible in fifteen minutes of: ten reps of 115lb push press; 6 foot precisions; 115lb front squat.

Post time to comments.

Also, check us out on a short segment done for WCIUTV in Chicago.