W.O.D.- Wednesday the 19th of June1-2-3-4-5-6-7-8-9-10 Front Squats at 40-50% of 1RM (if you don’t know this, make it challenging and shoot for unbroken reps. You’re a lighter drop set later in this workout, so this needs to be heavy and difficult.) Immediately after you […]
- Wednesday the 19th of June
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Tag Archives: Burpees
Wednesday the 21.05.14
W.O.D pushpress – 4 sets of 10 reps then emom by 12 15 burpees on the even 15 kettlebell swings on the uneven 24/16kg
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Exercises: Burpees, Kettlebell Swings, Push Press
Tuesday the 22.04.14
week 1 of thruster/prowler push/power clean cycle W.O.D thruster 5 by 5 then 25/20/15/10/5 wallballs burpees
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Exercises: Burpees, Thrusters, Wallballs
Monday the 07.04.14
W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]
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Exercises: Burpees, Kettlebell Swings, Thrusters
Tuesday the 01.04.14
Skill 10 minutes of your choice then 12 minutes of: 30 seconds of burpees 30 seconds of kbs 32/20kg then max plank
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Exercises: Burpees, Kettlebell Swings
Friday the 28.03.14
W.O.D 14.5 21 thrusters 42.5 21 bar facing burpees 18/18 15/15 12/12 9/9 6/6 3/3
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Exercises: Burpees, Thrusters
Monday the 24.03.14
W.O.D 20 rep back squat then every 2 minutes on the minute for 20 minutes do: 3 power cleans 60/40kg 6 pullups 9 burpees
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Exercises: Back Squat, Burpees, Power Clean, Pullups
Tuesday the 11.03.14
W.O.D 3 by max sets of strict pullups or 3 by max 1 minute rope climb then amrap 8 minutes 8 burpees 8 ringrows 8 kettlebell swings 32/20kg
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Exercises: Burpees, Pullups, ring rows
Monday the 03.03.14
W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees
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Exercises: Burpees, Push Jerk, Push Press, Shoulder Press, Thrusters
Tuesday the 18.02.14
W.O.D 150 burpees – 15 minute cut off point Then 5 minutes 30 seconds of situps 30 seconds of plank
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Exercises: Burpees, Situps
Friday the 07.02.14
W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run
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Exercises: Burpees, Double Unders, Power Clean, Pullups, Run
