burpee's tag archives

07.07.14

Warm-up 1) Mobility as needed, 2) Russian Kettle-bell breathing ladder up to 15 (53/35) Gymnastics 3) Push B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (50% of new max) EMOM x 10, focus on speed out of the bottom Conditioning 6) 3 rounds, rest 2 minutes after each 21 Thursters (95/65) 21 Burpees  

06.14.14

Warm-up 1) 800 meter Indian run 2) Mobility as needed Gymnastics 3) Push B 4) Max rep HSPU Barbell 5) Back Squat, Week 3/ Day 4, [10 x 3@ 85%] Conditioning 6) Team WOD (3/team) 5 minute AMRAP- Clean and jerk (115/85), Reps only count while one team member is holding L-sit  1 minute rest 5 minute AMRAP- Burpee, Reps only count while one team member is holding Chin-up 1 minute rest 5 minute AMRAP- Rope climb (15'), Reps only count while one team member is holding wall facing h...

Tuesday the 20th of May, 2014

Take 15 minutes to practice/develop Strict pull-up or Strict Muscle Up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); Rest as needed Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Burpees  

05.14.14

Warm-up 1) 200 meter jog every 3 minutes x 3 2) 3x10 Good morning + Back squat + good morning (45/35) Barbell 3) Clean 8x2 (Add weight from last week)) 4) Push press 3-3-3-3-3+ (70-70-70-80-90%) add 5lbs to TM Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time: 5x10 KBS (70/53) 5x10 Box jump over (24/20) 5x10 Goblet squat 50 Burpees

04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3x1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6 min AMRAPs (Teams of 2 alternating), rest 1 minute after each a) 20 Thruster buy-in(95/65)/ Max dubs b) 20 Burpee buy-in/ Max OHS(95/65) c) 20 Cal row buy-in/ Max Box jumps(24/20) Each partner must perfor...