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Death by Burpee Hardlife Variations

1) Mountain Climber + Burpees
1st min : 30 sec of Mountain Climber + 1 BP
2nd min: 30 sec of Mountain Climber + 2 BP
n min: 30 sec of Mountain Climber + n BP

2min rest

2) Hollow Rock + Burpees
1st min: 30 sec Hollow Rocks + 1 BP
2nd min 30 sec Hollow Rocks + 2 BP
n min: 30 sec Hollow Rocks + n BP

2min rest

3) Jumping Lungees + Burpees
1st min: 30 sec Jumping Lungees + 1 BP
2nd min 30 sec Jumping Lungees + 2 BP
n min: 30 sec Jumping Lungees + n BP

2min rest

4) WBS + Burpees
1st min: 30 sec WBS + 1 BP
2nd min 30 sec WBS + 2 BP
n min: 30 sec WBS + n BP

5) Burpee Pullups + Burpees
1st min: 30 sec Burpee Pullups + 1 BP
2nd min 30 sec Burpee Pullups + 2 BP
n min: 30 sec Burpee Pullups + n BP

 

2min rest

if time left:
5) Coaches Choice + Burpee
6) Coaches Choice + Burpee

A. Strength

Every 2 minutes, for 16 minutes (2 sets):
Station 1 – Back Squat x 10 reps
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps
Station 4 – L-Sit or L-Sit Progression x 45-60 seconds

B. Conditioning

For time (start in heats of 5 peeps)

AB 1 mile /0,8 miles
16x DB Snatch     
20x DB Alternating Reverse Lunges with KB/DB Farmer’s Carry
16x DB Snatch
20x DB Alternating Reverse Lunges with KB/DB Farmer’s Carry
AB 1 mile/ 0,8 miles

 

A. Strength

15 min to build a 1 rm FRONT squat

B. Conditioning

For time (start in heats of 5 peeps)

AB 1 mile /0,8 miles
15x DB Snatch (22,5)    (3 different weights)
15x DB Snatch (25)
15x DB Snatch (30)
AB 1 mile/ 0,8 miles

Challenge:
AFAP 50 cal Rowing

0. Warmup
5 x 1:45 min rounds

in 1min 45sec
run 1 small round and perform AMRAP Assaultbike/Ski/row in remaining time

A. Strength
EMOM for 12 Min
Even: 5-7 strict chinups (weigthed)
Odd: 5/5 pistols (weighted)

B. Conditioning

4 x 6min AMRAPs with 1 min rest inbetween

AMRAP 6 minutes of:
200-m row
30 weighted jumping lunges (with a KB in goblet squat hold)

1 minute rest

AMRAP 6 minutes of:
200-m ski (or row)
10 Burpee box jump overs

1 minute rest
AMRAP 6 minutes of:
16/12 cal Bike
7 Wallcimbs

AMRAP 6 minutes of:
50 DU
7 strict HSPU

A. Strength
EMOM for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Dumbbell Push Press x 15 reps
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds (10-15 reps)

B. Conditioning
in teams of 2 alternate full rounds in an AMRAP of 16 minutes
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

A. Strength
Every 2 minutes, for 16 minutes (2 sets):
Station 1 – Back Squat x 10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
Station 4 – L-Sit or L-Sit Progression x 45-60 seconds

B. Conditioning
For time:
1000 Meter Row
immediately followed by three rounds of:
10 Alternating SIngle-Arm Dumbbell/Kettlebell Snatches
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry