Posts Tagged ‘Burpees’

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Shoulder Press  establish 1rm

WOD:

3 rounds for time

row x 500m
15 KB Snatch (70/53)
15 x Pull Ups

 Cash Out: 

 

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WARM UP: Push Ups and Lunges

BUY IN:    Jump Rope with Consequences

STRENGTH:   Navy Seal Complex

WOD:

30 TOES TO BAR
15 FR SQUAT 95/65
30 BOX JUMPS
15 POWER SNATCH 95/65
30 BURPEES
15 PUSH PRESS 95/65

Cash Out: 

100 x Double Unders

 

WARM UP: Down and Back

BUY IN:    Same

STRENGTH:   Shoulder Press 3×2 @ 95%

WOD: YES THEY GOT RAINED OUT ON MONDAY SOOOOOO…… THE SLEDS ARE BACK!

3 rounds
1 x Sled Push 50m
3 x Rope Climb

30 x Double Unders

Cash Out: 

 Med Ball Sit Ups


WARM UP: Push Ups and Lunges 

BUY IN:    Jump Rope with Consequences

STRENGTH:   Front Squat 3×2 @ 95%

WOD:

3 rounds
1 x Sled Push 50m
3 x Rope Climb

30 x Double Unders

Cash Out: 

 100 x Sit Ups for time


COACH’S NOTE:  Alright, so it’s halfway through bodyweight week.  We got to meet a new friend with the “Body Blaster” and played a five card hand of old favorites.  Today is the the “sprinty” one of the group, challenge yourself to drag race on this one.  At 3, 2, 1 go drop the hammer and stay on it.  Remember, their are no pit stops in a drag race.

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Navy Seal Pull Up Complex

WOD:

21-15-9

lunges (each leg)
situps
burpees
 Cash Out: 

 

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Shoulder Press 3 x 2 @ 1rm

WOD:

5 RFT

20 walking lunges with overhead hold

40 double unders

 Cash Out: 

Burpees x 1 min, rest 1 min, Burpees x 1 min

COACH’S NOTE:  Well….not throwing anyone under the bus here but, Garrett came up with this one and Wednesday’s heart breaker and leg shaker.  Can you smell what your coach is cooking?  I think I can.  Treat each one of these 4 minutes as a full out sprint, don’t lolligag in the transition (we know that trick too).  You get a two minute rest, that’s  a 2:1 work to rest just like “Tabata”.  Open up the throttle and really see what   you got while at the same time melting that muffin top like butter on a biscuit at a July picnic.  Say, does that make anyone else hungry?

WARM UP:  Run & Skip

BUY IN:  Mile Relay

STRENGTH:  Shoulder Press 4 x 3 @ 90%

WOD:

 

4 min AMRAP:

10 x Wall Ball

Sit-Ups x 5-10-15-20-25-30

Rest 2 minutes

4 min AMRAP:

KB x 10 Swings (70,55)

Pull-Ups x 3-6-9-12-15-18-21

Rest 2 minutes

4 min AMRAP:

400m Run

Jerk (135/95) AMRAP remaining time

 Cash Out: 

Group Stretch