Tag Archives: BURPEES!!

Aug. 13-19, 2018

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Aug 13

5 RFT

7 HSPU

14 Power Cleans (75#/55#)

28 Double Unders

Aug 14

For Time:

800m Row

Rest 2

3 Rnds

8 Pullups

16 Situps

Rest 2

3 Rnds

8 MB Cleans (20#/14#)

16 Knees to Elbows

Rest 2

800m Row

Aug 15

Front Squat

Build to heavy set of 5, then do 2 backoff sets dropping 10% each set for 6 and 7 reps

AMRAP 11

12 Thrusters (95#/65#)

12 Burpees over bar

Aug 16

For Time:

Run 800m x 2

Run 400m x 2

Run 300m x 2

Run 200m x 2

Separate each interval by 100m walk

Aug 17

21-15-9

Bench Press (155#/105#)

Box Jumps (24″/20″)

21-15-9

Row (cal)

DB Snatch (50#/35#)

Aug. 18

Build to a heavy Power Snatch for the day

AMRAP 12

10 Power Snatch 75/55

10 Pistol

5 Toes 2 Bar

Aug. 19

EMOM 25

12/8 Cal. Bike

2 Rope Climb

13/10 Cal. Row

2L Sled Push

Rest

Aug. 6 – 12, 2018

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Aug 7

3 Rounds NFT

20 Front Rack Reverse Lunges (Ramp weight)

10 Quadruped Hip Extensions w/ band

AMRAP 12

200m Run w/ Med Ball on Left Shoulder (20#/14#)

12 KB Swings (53#/35#)

200m Run w/ Med Ball on Right Shoulder (20#/14#)

8 KB Jump Squats (70#/53#)

Aug 8

4×6

Ring Pullups

For Time:

8 Box Jumps (24″/20″)

50 V-Ups

8 Box Jumps

30 Deadlifts (205#/145#)

8 Box Jumps

10 Burpees

8 Box Jumps

Aug 9

AMRAP 20

30 Wall Balls (20#/14#)

80 Double Unders

200m Run

20 Wall Balls

60 Double Unders

400m Run

10 Wall Balls

40 Double Unders

600m Run

Aug 10

5×3

Hang Squat Snatch w/ empty bar

3×3

Squat Snatch to 60% of 1RM

EMOM 12 – Alternate:

3 Power Cleans + 1 Split Jerk (155#/105#)

13/10 Cal Row

Aug 11

“Birchall”

100 Back Squats (bodyweight)

5 Burpees @ top of every minute (start burpees @ beginning)

Aug 12

For Time:

10,9,8….  Pushups

1,2,3….    Toes to Bar

1000m Run

July 30-August 5, 2018

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Monday July 30

Push Press

3×2@90

2×2@95

AMRAP 11

12 Wallball 20/14

9 Ab-Mat Sit Up

6 Pull Up

 

Tuesday July 31

AMRAP 4

8 Overhead Lunge 35/15

4 Burpee Box Jump Over 24/20

Rest 1

AMRAP 4

6 DB Squat 50/35 Per Hand

6 Burpee Over DB’s

Rest 2 minutes then repeat

 

Wednesday Aug. 1

6 Minutes to work up to a heavy double Hang Clean

3 Rounds for Time

25 Cleans 105/70

500 M Row

 

Thursday Aug.2

For Time:

Buy In 600 M Run

Then:

60 Alt. Db Snatch 50/35

50 Box Jumps

40 Sh. 2 Oh 50/35(20 per arm)

30 Toes 2 Bar

 

Friday Aug. 3

Bench Press

6-6-6-6

For Time

Double Unders 20-40-60

Chest 2 Bar 15-12-9

Pistol 40-30-20

 

Saturday Aug.4

Hero WOD ‘NATE’

AMRAP 20

2 Muscle Ups

4 HSPU

8 KB Swing 70/53

 

Sunday Aug. 5

4 Rounds For Time

30/20 Cal. Bike

20 Push Up

15 Goblet Squat 44/26

10 Deadlift 185/125

July 23-July 29 2018

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Monday July 23

Push Jerk 3×3 @ 80%

Split Jerk 1×2@85%

2×1 @ 90%

2×1 @ 95%

4 RFT

4 Pull Up

6 T2B

8 Hand Release Push Up

 

Tuesday July 24

3 Rounds for Max Reps

2 Min. DB Burpee Clean and Jerk 50/35

2 Min. KB Box Step Ups 53/35

2 Min. Row for Max Cals

2 Min. Rest

 

Wednesday July 25

Deadlift

3×6 @ 70%

AMRAP 20

10 SDHP 75/55

100 M Run

15 WallBall 20/14

100 M Run

10 Overhead Lunge 75/55

 

Thursday July 26

Every 4 Min x 5

400 M Run

20 Ab-Mat Sit ups

10 KB Swing 70/53

 

Friday July 27

Back Squat

3×8 @ RPE 9

AMRAP 13

7 Power Clean 95/65

7 Thruster

20 Double Unders

 

Saturday July 28

For Time:

2 Rounds

300/275m Row

10 Burpees

Immediately Into:

3 Rounds

400m Run

15 Tuckups

1 min Superman Hold

 

Sunday July 29

4 Sets

10 DB Stiff Legged Deadlifts (controlled tempo)

12 Opposite Toe Touches from Plank

AMRAP 9

36 Double Unders

9 Med Ball Cleans (20#/14#)

 

July 16- July 22, 2018

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Monday July 16

Push Press

3×3@ 80%

2×3@ 85%

EMOM 12

1- 8 Z-Press AHAP

2- 8 Bench Press 115/85

3- 15/10 Cal. Bike

4- :20-:40 Hollow Body

 

Tuesday July 17

600 M Run Buy in

Then

3 Rounds

30 Air Squats

30 KB Swing 53/35

60 Double Unders

 

Wednesday July 18

AMRAP 25

100 M Farmer Carry 53/35

10 Burpee Box Jump Overs 24/20

12 DB Squat Cleans 50/35

8 Toes 2 Bar

 

Thursday July 19

AMRAP 11

12/8 Cal Row

8 Pistols

6 HSPU

AMRAP 11

20 Alt. DB Snatch 50/35

8 Burpee

10 Ring Dips

 

Friday July 20

Back Squat

3×8 @ 8 RPE

For Time:

40 Wallball 20/14

20 Pull up

20 Deadlift 225/155

30 Wallball

15 Pull Up

15 Deadlift

20 Wallball

10 Pull Up

10 Deadlift

 

Saturday July 21

Hero WOD

COE

10 Rounds

10 Thrusters 95/65

10 Ring Push ups

 

Sunday July 22

5 RFT

10 Overhead Squats 95/65

5 Snatch

20 Double Unders

E2M including 0:00 Run 100 M

July 9-July 15, 2018

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Monday July 9

Push Jerk

3×3@70%

Split Jerk

3×1@ 85%

AMRAP 11

8 Push Up

10 Front Squat 95/65

12 Box Jump Over 24/20

 

Tuesday July 10

CHIPPER (for time/reps) – 15min time cap

Partners

*conga line*

125 DU/ 250SS

10ft OH DB lunge – L 50/35

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

400m run

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

25 T2B

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

 

Wednesday July 11

EMOM 10

1-6: Snatch Grip Deadlift + Snatch Pull

7-10: Power Snatch + Snatch Balance + Hang Snatch

3 Min to Find a Max Snatch

For Time: 2k Row

 

Thursday July 12

For Time:

21 Wall Ball 20/14

21 Burpee Pull Up

200 M Run

15 Wall Ball

15 Burpee Pull Up

400 M Run

9 Wall Ball

9 Burpee Pull Up

600 M Run

 

Friday July 13

Back Squat

3×8 @ 6-7 RPE

D.T.

5 RFT

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

 

Saturday July 14

AMRAP 16

10 DB Box Step Over 35/20 per Hand

10 Walking Lunge 35/20 Per Hand

10 Tuck Ups

10 Burpees

 

Sunday July 15

2 Rounds

1000 M Row

1000 M Run

20 HSPU

June 4 – June 10, 2018

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June 4/18

Deadlift

97.5%x1

70#x2x3

Pullups

5×3

2 Rounds NFT

12 Reverse Hypers (band at ankles)

8 Single Leg Hip Thrusters (35#/20#)

8 Tempo Hanging Leg Raises (X:2:5:2)

June 5/18

For Time:

12 Burpees

200m Run

30 Double Unders

400m Run

12 Burpees

600m Run

30 Double Unders

400m Run

12 Burpees

200m Run

30 Double Unders

June 6/18

2 Rounds

AMRAP 3

A. 8 DB Snatch (50#/35#)

12 Box Jumps (24″/20″)

B. 6 Hand Release Pushups

10 Ring Rows

C. Row for Calories

Rest 1 min between each 3 min block

June 7/18

Overhead Squat

5×1@80%

Pullups

5×7

EMOM 8

12 DB Thrusters (35#/25#)

14 OH Reverse Lunges (25#/15#)

June 8/18

For Time:

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

June 9/18

Close Grip Floor Press

3×8

DB Seal Row

3×8

AMRAP 9

6 Handstand Pushups

3 Dips (ring or bar)

200m Run

June 10/18

Rowing Intervals

8 Intervals @ 200m/180m

Complete in 2 groups. Rest time is time taken for other group to complete interval.

Rest 2

Tabata Double Unders

Rest 1

Tabata Burpees to Plate

 

May 28 – June 3, 2018

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Monday May 28

Deadlift

2 @ 95%

3×3 @ 70%

Pull Up

4×3

AMRAP 6

6 Thruster 75/55

8 Bar Facing Burpee

 

Tuesday May 29

8 Rounds For Time

7 Back Squat 95/65

9 Sumo Deadlift High Pull

100 M Run

 

Wednesday May 30

EMOM 25

1.  6/side KB Snatch 53/35

2.  12/8 Cal. Bike

3. 5 HSPU

4. 6 Burpee Box Jump Over 24/20

5. Rest

 

Thursday May 31

Overhead Squat

5×3 @ 70%

Pull Up

5×6

Around The World

4×10

 

Friday June 1

3 RM Squat Clean*Drop from the Top

AMRAP 12

30 Double Under

20 WallBall 20/14

10 Power Clean 135/95

 

Saturday June 2/18

Pendlay Row

3×8

For Time

27-21-15-9

Pushup

Toes to Bar

**Run 200m after each round

 

Sunday June 3/18

BTN Push Press w/ Snatch Grip

5×3

AMRAP 13

20 OH Plate Walking Lunges (25#/15#)

15 Burpees to Plate

10 MB Cleans (20#/14#)

May 21 – May 27, 2018

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Monday May 21- Closed

Tuesday May 22

Deadlift

2 @ 90%

3×3 @ 75%

Pull Up

3×3

18.2

1,2,3…10

DB Squat 50/35

DB Facing Burpee

 

Wednesday May 23

AMRAP 25

100 M Farmer Carry 50/35

400 M Run

500/400 M Row

40 Double Unders

 

Thursday May 24

Overhead Squat

5×5 @ 60%

Pull Up

5×5

3RNFT

1L Reverse Bear Crawl with KB Drag 35/18

10 Windshield Wipers holding Plate 45/25

 

Friday May 25

For Time:

30 Power Clean 95/65

15 Box Jump 24/20

20 Power Clean 115/95

15 Box Jump

10 Power Clean 135/115

15 Box Jump

 

Saturday May 26

PARK WOD(more details will be on the white board)

3 Rounds For TIme

4 Tire Flips

Run up the Hill

20 Air Squats

Run down the Hill

20 Burpee

 

Sunday May 27

AMRAP 15

8 HSPU

8 Toes 2 Bar

12 Front Squat 75/55

12 Push Press 75/55

May 14-May 20, 2018

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Monday May 14

Deadlift

85% x 2

70% 3×3

Pull Up

5×3

TABATA

L-Hang

TABATA

Reverse Lunge

 

Tuesday May 15

AMRAP 23

400m Run

20 Alt. DB Snatch 50/35

10 Burpee Over DB

5 HSPU

 

Wednesday May 16

Partner WOD

For Time:

100 Cal. Row

100 WallBall 20/14

100 Cal. Air Bike

100 KBS 70/53

 

Thursday May 17

Overhead Squat

5×1 @ 80%

Pull up

5×7

AMRAP 7

7 Jumping Squats Holding Medball 14/6

8 Box Step Ups 24/20 #40/25

 

Friday May 18

For Time:

75 Double Unders

—Then—

4 Rounds

4 Ring Dip

8 Thruster 95/65

12 T2B

–Then–

50 Double Unders

 

Sat May 19

OT2M – 12 min

Oly Complex

2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Tempo Front Squats (2:2:x:2)

Work to max

AMRAP 10

9 Hang Power Cleans (115#/80#)

18 Wall Balls (20#/14#)

 

Sun May 20

8 RFT

Rnds. 1,3,5,7

14 Push Jerks (1/2 bw)

6 Bar Facing Burpees

Rnds. 2,4,6,8

14 Renegade Rows (40’s/30’s)

200m Run