burpees's tag archives

03.31.14

Warm-up 1) 4 x 250 row on 4 minutes 2) Mobility 3) Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar facing burpees Barbell 4) Hang squat clean + Squat clean to heavyCore 5) 3x20 GHD sit-ups 

03.26.14

1) Dynamic warm-up of choice (ask Kendra for hers) 2) 3rds, 10 Hip extension/ 10 GHD sit-up/ 40' HS walk 3) Work up to Max behind the neck jerk + Front rack jerk 4) Front squat 3-3-2-2-1-1, add 5 lbs to each lift from last week or go for PR if you feel good. 5) For time: "1/2 Kalsu" 50 Thrusters (135/95), 5 burpees to start each minute 6) Practice C2B Pull-ups if your hands are good to do so and/or  7) Make up yesterdays PM session WOD if you didnt get a chance to do it. &nbs...

03.05.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Every 5 minutes x 6 rds 200 mtr run 15 KBS (53/35) 15 Bar touch Burpees rest as needed 4)  Every 30 seconds x 5 rds 15 Wall-ball (20/14) rest as needed 5) Every 15 seconds until 60 reps are completed, scale reps along the way if need be. 5 C2B Pull-ups 

02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 Dubs 15 Muscle-ups MentalWOD (optional) 7) 7 Bar touch burpees every 20 seconds x 3 minutes 5 Bar touch burpees every 20 seconds x 3 minutes

01.21.13

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) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be power or squat 2) Hang clean (anyway) 20 rep max (6/6) 3) Back squat 6(65%), 5(70%), 4(75%), 3(80%), 2(85%), 1(90%), Max reps (80%) WOD 4) 8 minute AMRAP 10 Thrusters(105/75) 40 Double-unders PM...

12.20.13

Warm-up 1) Mobility for lifts 2) 2rds, 200 run/ 10 Goblet/ 10 KBS/ 10 KB snatch Barbell 3) Snatch to max 4) CNJ to max 5) Front squat 3-3-3-3-3(add five lbs to each lift from last time) WOD 6) For reps  6 Minutes-Parallette HSPU 5 minutes-Muscle-ups 4 minutes-Cal Row 3 Minutes-Rower burpees 2 Minutes-18' Rope climbs 1 Minute- DB Thrusters(50/35) Rest 1 minute after each exercise

12.18.13

Competition Wednesdays Warm-up 1) Hip Mobilty 2) 2rds-25 Jumping jack variations/ 15 Drop squats/ 10 Dips/ 5 Strict C2B or 3) Work up to CNJ (75%) WOD 1) Open WOD 11.3 5 min AMRAP Squat clean Push Jerk (165/110) At 20 minutes WOD 2) 1K Row 25 Burpees At 35 minutes WOD 3) 3 rds 15 BJ(30/24) 20 C2B. Scored as 4 different WODs. SCT Reps, Row time, Row/burp, BJ/ C2B

Thursday the 21st of November, 2013

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.

11.16.13

Warm-up 1)200 Double-unders/ 20 Calorie row after each broken set Barbell 2) Power Snatch+ 2 Squat snatch+ 3 OHS x 3 at heaviest load 3) Snatch Push press 5-5-3-3-1-1 4) Hatch squat (week 12/ day 1) Gymnastics 5) Skill work- Muscle-up, Kipping ring dip WOD 50 Burpees every 5 minutes  x 2 rds    

11.13.13

Warm-up 1) 800 meter run 2) 3-5 UB C2B every  20 seconds till fail or 30 reps Barbell 3) Rack jerk triple to max WOD WZA QUALIFIER 4) For time: 6-5-4-3-2-1 Snatch(155/103) Muscle-up (7 minute cap) WOD 5) 3 rds 100 Double-unders 400 meter run WOD- with class 6) For time: 50 Wallball Shots 40 Kettlebell Swings(70/53) 30 Burpees Rest as needed after each WOD