burpee's tag archives

03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per sled. rest as needed WOD 2) For time: 800 meter run 50 Box jumps (24/20) 25 T2B 30 DB Push press (45/30) 3 Rope climbs 30 Burpees 25 GHD Sit-ups 50 Dubs 8 Muscle-ups Gymnastics ...

03.16.14

Warm-up 1) 2 rds, 200 run/ 20 push-up/ 20 GHD sit-up 2) Open WOD 14.3 or Barbell 3) Push press 5x5 Gymnastics 4) Ring dips 5 max sets Conditioning 6) 3 rounds for time: 10 Shoulder to overhead 15 Toe to bar 20 Burpee 25 Calorie row/ Airdyne

02.28.14

Warm-up 1) 3x400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15 Burpees Odd-10-15 C2B Pull-ups

02.11.14

Warm-up 1) 3 rds, 30 Dub/ 15 Hip ext/ 15 HR Push-up/ 15 GHD AM) Barbell 1) Snatch to max for day in 20 minutes, perform 1-1-1 at 90 % of max for day, 2) 10 Rep Hang clean (3/3) 3) 20 Rep back squat, add 5 lbs from last time WOD 4) 7 Minute AMRAP 3 Thruster (100/70) 3 T2B 6 Thruster 6 T2B 9 Thruster 9 T2B etc. As high as possible in 7 minutes. Gymnastics 6) Practice Butterfly Kip and/or C2B pull-up PM) Conditioning 10 rds ea. Even min-25 Dub/ 6 DB snat...

02.08.14

Warm-up 1) 5 minute HS walk practice 2) 9 T2B Every 30 Seconds x 7rds or failure to meet within time frame Barbell 3) Dynamic effort Banded Deadlift 45%x2 EMOMx12   Conditioning 4) For reps:  3 minute AMRAP, Regional standard Box jump (24/20)  rest 1 minute 3 minute AMRAP, Wall-ball(20/14-10') rest 1 minute 3 Minute AMRAP, Deadlift (185/105) rest 1 minute,  3 Minute AMRAP, Burpees Gymnastics 5) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.05.14

Warm-up 1) 500 jog/ 40 BFSU/ 35 Squat/ 30 Push-up/ 25 Russian KBS (70/53)/ 20 Strict HSPU/ 15 Strict Pull-up/ 400 run Competition Wednesday- Greek Tragedy WOD 1) "Bia" 5 rounds for time: 5 Deadlift (315/205) 10 Burpees Rest till 20 minutes WOD 2) "Pegasus" 2 rds for time: 25 Wall ball (20/14-10') 100 dubs 25 Power snatch (75/55) Rest till 50 minute mark WOD 3) "Achilles" For time: 2 mile run (4x800, 2nd ave)

02.04.14

Warm-up 1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) Barbell 1) 5 TNG Squat snatch x 5 sets for time (155/105) 2) Hang clean 10 rep max (2/3) 3) 20 Rep Back squat, add 5 lbs from last time, 30 C2B immediately after. Start set within 20 seconds WOD 4) 6 minute AMRAP, 20 Thruster(75/55)/ 5 Burpee PM) For time: Airforce WOD- 5,10,15,20,25,30,35,40,45,...

01.31.14

Warm-up 1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 pistol/ 10 GHD sit-up/ 10 Ring push-up AM) Gymnastics 1) 5 Burpees/ 3-5 BMU EMOM x 5 rest 5 minutes 2) 3 Burpees/ Max Muscle-up with balance of 40 seconds, rest balance of minute x 5 minutes PM) Barbell 1) Snatch to max, start at (95/65) and add 5lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward 2) 20 Rep back squat, add 5 lbs from last time, complete 20 C2B immedia...

01.17.14

Warm-up-Perform prior to lifting session 1) Mobility for CNJ 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics 3) Bar Muscle-up EMOM x 15 minutes, Choose reps, maintain some rest every minute PM)  Barbell 4) Snatch to max, start at (95/65) and add 5lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward 5) Front squat 3-3-3-3-3, add 5 lbs to each lift from last week WOD 6) For time: 40 Goblet squa...

01.14.14

AM session-Include warm-up, Muscle-up, lifts and metcon or just warm-up, lifts and metcon. Do muscle-ups in PM session with conditioning if time does not permit. Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) Mobility for Muscle-up 3) 1 muscle-up/ 2 Dip/ 1 Muscle-up every every 90 seconds x 10 4) Mobility for Lifts 1) 1 Snatch + 3 OHS every 90 seconds Start at 135 and add 10lbs every 90 seconds 2) Hang clean (anyway) 20 rep max (5/6) 3) Back squat 6(65%), 5(70%)...