burpees

Wednesday, April 25, 2018

Skill: Double Unders – 6 Rounds of
:30 Work / :30 Rest

Workout: “DIRTY 30”
For Time:
30 Box Jumps (24″,20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Thursday, March 15, 2018

Skill: Rowing Intervals
Every 5:00 for 5 Sets
400 Meters
*Score is average time to complete 400 Meter in all 5 sets.

Workout: Death by Burpee
*3 Bench Press buy in @155/95
1st Minute 3 Bench Press + 1 Burpee
2nd Minute 3 Bench Press + 2 Burpees
3rd Minute 3 Bench Press + 3 Burpees
…and so on until you can’t complete the work in the minute.

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Thursday, January 18, 2018

Workout: “The S-ROD”
On a continuous running clock for 39 Minutes:
390 Meter Run
3 Touch and Go Power Snatches (95,65)
9 Lateral Burpees Over the Bar
3 Touch and Go Squat Snatches (95,65)
9 Pull Ups

*At the 10, 20 and 30 Minute mark perform:
Every :30 for 3 Minutes (6 Rounds)
3 Hand Release Push Ups
9 V-Ups or Abmat Sit Ups

Thursday, November 30, 2017

Strength: Back Squat – Find 1 Rep Max

Workout: : As Many Rounds As Possible In 5 Minutes of:
10 V-Ups (10/8 Medicine Ball)
10 Overhead Lunges with Med Ball
Rest 1 Minute
As Many Rounds As Possible In 4 Minutes of
7 Burpees
25 Hollow Rocks
Rest 1 Minute
As Many Rounds As Possible In 3 Minutes of
20 Mt. Climbers
10 Tuck Ups