burpees's tag archives

Wednesday the 13th of August, 2014

Press 5-5-5-5-5+ 50 Perfect Push Ups Rest as needed "Red" 5 Rounds for time of: 20 Overhead walking Lunge steps 45/25 10 Burpees, Jump on Plate Supplement: 100 Russian Twists 45/25

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round 3 rounds 30 Burpees 20 C2B pull-ups 10 Strict HSPU

06.17.14

Warm-up 1) 2 rds, Row 500/ run 400 2) Mobility as needed Gymnastics 3) Push A Barbell 4) 3 attempts to find heaviest Power snatch 5) 3 attempts to find heaviest Hang power clean and jerk Conditioning 6) For time: 21-15-9 Power clean (115/85) Pull-up  9-15-21 KBS(53/35) Burpee (8 minute Strict cap)

06.10.14

Warm-up 1) 6 minute jog (2:30 at half way point) Perform 7 Push-ups/ 7 Squats at the top of every minute. You will need stop watch. 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Muscle-snatch to heavy  5) 5 efforts, 1 stop snatch (Below knee) Conditioning 6) 5 rounds (10 minutes) Even: AMRAP- Burpees Odd: 30 UB Double-unders

04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For time: 2rds 1K row 30 Plate Burpees (45/25)  25 GHD or BFSU Sit-up