Tag Archives: burpees

Count ’em!

Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest   Strength: Bench 8-5-3-3-3, superset with max pull-up holds   MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]

The Final Countdown

Dynamic warm-up, then MetCon:  Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]

Bag to Work

ROM Drills, Dynamic Warm-up, then 25-20-15-10-5 Russian KB Swings (62#) Burpees   Strength: Deadlifts 5-5-5-5-5, superset with heavy bag work (1:00, 1:00, 1:00, 1:00, 1:00)   MetCon: 3 rds for time of 20 push-press (95#) 10 knees-to-elbows 5 sandbag box step-ups, each side (70# bag and 24″ box) -DR & AR 6:15

Demolished…

Man, sometimes a workout looks simple and you think it should fly by pretty fast, and then for whatever reason, the exercise combo’s create this horrific elixir of pain that just smack you sideways.  My wife absolutely crushed me on this workout. Range of Motion (ROM) Drills.  Really take the time to warm yourself up. […]

Two On, One Off

ROM Drills, then a dynamic warm-up, stretch (in cold weather it is especially important to take the time for a gradual and progressive warm-up)   MetCon:  I straight up stole this workout from a Derek Weida Instagram post (he also has a youtube channel https://www.youtube.com/channel/UC3rUKAo1QiKL1xlDP5TGF0g).  In general, he’s nuts. 2:00 mins on / 1:00 off 90 KB Swings […]

Jump! Jump! Jump Around!

ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders   Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set.  Superset each with […]