Posts tagged Burpees
Workout of The Day 151009

Olympic Weightlifting 

Snatch 

     75% x 2
     80% x 2
     85% x 2 x 4

Metcon

"Nice And Slow"
     AMRAP 20:
         10 Dumbbell Thrusters
         10 Burpees
         1:00 Rest

     Notes
         Max Effort Every Round.  Thrusters
         Should Be Light Enough To Maintain
         Unbroken Sets

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Workout of The Day 150930

Volume Accumulation

      8min Volume Accumulation:
          3 Strict Pullups + 3 Strict Toes-to-Bar

Metcon

"Ghost Town"
     For Time:
         30 Overhead Squats, 115#/75#
         30 Chest-to-Bar Pullups
         60 Sit-Ups
         30 Burpee Box Jump Overs
         30 Ring Dips

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Workout of the Day 150923

Gymnastics

     EMOM12, Alternating

         a: Strict Muscle-Up (1-3 Reps)

         b: Strict Toes-To-Bar (4-6 Reps)

Metcon

"Testify"
     5 Rounds For Time:
         3 Power Snatch, 135#/95#
         6 Burpees
         9 Air Squats

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Workout of the Day 150918

Weightlifting

Push Press (4 x 4*)

     *Same Weight As Last Week's 5x6

Metcon

"When It Rains It Poors"
     For Total Reps:
         3:00m
            Cal Row
         2:00m
            Hang Power Cleans 135/95
         1:00m
            Burpees

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Workout of the Day

Coach Led Mobility

     Focus:
          Hip Flexors
          Ankles
          Hamstrings

Weightlifting

Back Squat (Build To Heavy 1 )

    Goals For This Piece
          No Missed Reps
          Above 90%; Feels Tough = Stop
          PR = Stop
          Meet Old PR = Stop

Olympic Weightlifting 

Snatch (EOM x7)

     Snatch Complex:
         Ground
         2'' From the Ground
         Knee
         5 Bar Facing Burpees
     Building Over Sets

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Workout of the Day 150331

 

Skill Work

     Thruster Breakdown:
         Mobility Focus: FR/T-Spine/Hips
         Technique
         Rep Efficiency
         Rest Into Reps

Metcon

     AMRAP4:
         3 Wall Walks
         6 Box Jumps 30''/24''

     Rest 5:00m

Metcon

     For Time: CAP12
         15 Thrusters 100/70#
         30 Burpees
         15 Thrusters
         30 Burpees
         15 Thrusters

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Workout of the Day 150706

Weightlifting

Shoulder Press (4 x 12 @55% R:90s)

Metcon

Metcon (Time)

     For Time: CAP24
         50-40-30-20-10
            Cal Row
            Double Unders

         Rest 1:00m

         10-1
             Burpee
             Push-Up

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Workout of the Day 150608

Weightlifting

Back Squat (Find 1RM)

Metcon

Metcon (Time)

     Five Rounds: CAP14
         5 Burpee Complex*
         7 Body Weight Deadlifts
         9 Pull-Ups

     Complex:
         2 Air Squats+2 Hi-Plank Burpees+
         2 Push-Ups

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Workout of the Day 150602

Weightlifting

Snatch (6 x 2)

     Start @65% and Build to a Heavy Set
     Rest :90s

Metcon

Metcon (AMRAP - Rounds and Reps)

     AMRAP10:
         6 Deadlifts 185/135#
         12 Handrelease Push-Ups
         24 Double Unders

     Rest 2:00m

     Tabata 4x:
          Mountain Climbers
          Burpees to Target
          Sit-Ups

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Workout of the Day 150529

Weightlifting

Push Press (3 Clusters )

    % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon

Metcon (Time)

     For Time: CAP12
         10-8-6-4-2 Reps of
             Power Snatch @65% of 1RM
          14-12-10-8-6 Reps of
             Bar Facing Burpees

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Workout of the Day 150519

Mobility

     Focus:
          T-Spine
          Anterior Compartment

Weightlifting

Bench Press (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon (AMRAP - Rounds and Reps)

     AMRAP15:
         60 Double Unders
         30 Parallette Pass Throughs
         15 Burpee Wall Balls 20/14#

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Workout of the Day 150514

Weightlifting

Push Jerk (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon

Metcon (AMRAP - Reps)

"Fight Gone Better"
     1:00m Each Station x3
         Wall Ball 20/14#
         Ball Slam 20/14#
         Hard Plank (No Measure)
         Broad Jump 6'/4'
         Push-Up
         Rest

     Score = Total Rep

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Workout of the Day 150512

Weightlifting

Front Squat (3 Clusters 3@75%,2@80%,1@85%)

     % based off 90% of 1RM
     :30s Rest Between Set
     3min Rest Between Clusters

Metcon (Time)

     For Time: CAP18
         60 Sandbag Toss 40/20#
         50 Burpees
         40 Box Overs 24''/20''
         30 Toes to Bar
         20 Shoulder to Overhead 115/75#

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Workout of the Day 150505

TUESDAY 150505

Warm-up

General

     AMRAP5**
         10 Bar Transitions
         10 V-Ups
         10 Air Squats

     **Done @ Warm-Up Pace

Weightlifting

Push Press (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Movement Preparation 

     10min:
         Pull-Up Practice and Review

Metcon (Time)

     For Time: CAP12
         10!1 Pull-Ups
         1!10 8 Count Body Builders

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