burpees

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

Thursday, November 16, 2017

Strength: Overhead Squats:
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the
NUMBER of reps in set 3.
In Between Overhead Squats Sets work on Handstand Progressions

Workout: 20 Minutes of:
1 minute On – 1 minute Off
5 Burpees
7 Handstand Push Ups
10 Toes to Bar
Each Round begins with the burpees

Monday, July 10, 2017

Workout: Every minute on the minute for 10 minutes of:
Odd: 7 Toes to Bar
Even: 100m Run

3 minute Rest

As Many Rounds as possible in 12 minutes of:
9 Dumbbell Deadlifts (55,35)
6 Burpees
3 Dumbbell Power Cleans

Accessory: Accumulate 3 minutes in a Handstand hold, Freestanding or against the wall