Bar Facing Burpee Workout #199

Day 2/56

CONDITIONING:
EMOM, 8 Minutes
10 Weighted Push-Ups*

*Add weight to your back as pictured above and complete up to 10 reps or until failure in the minute. Add rep after each set.

Then;
EMOM, 5 Minutes
7 Ring Rows

INTENSITY:
AMRAP, 9 Minutes
12 Deadlift (135/95)
9 Box Jumps (24/20)
6 Bar-Facing Burpees

RESET:
50' Spiderman Lunges
60s Cobra Pose
10 Reps; Scorpion Kicks (each leg)
50' Walking Lunge and Twist*

*Twist your upper body to the direction of your forward leg; i.e. right leg, torso-twist to the right, looking over the right shoulder.

Clean Ladder Fitness Workout #174

Day 73/112

INTENSITY:
In 7 Minute Squat Clean Ladder:

Starting at 95/65 pounds, go as high on the following ladder as possible:

95 / 65
105 / 75
115 / 85
135 / 95
155 / 115
185 / 135
205 / 145
225 / 155
245 / 165

Continue in this manner by adding 20/10 pounds each rep.

Once time has elapsed, rest 2:00 minutes then;

30 Burpee Pull-Ups

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RESET:
2 Rounds of:
60s Wall Smasher Sit-Ups*
10 Spiderman Lunges
60s Plank
10 GHD Sit-Ups

*Wall Smasher Sit-Ups - get in the sit-up position with your toes touching a wall. With a slam ball in your hands, sit-up and slam the ball into the wall, catching it on its return and move back to the down position of the sit-up. This is one rep.

Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Two'fer Fitness Workout #49

Day 70/112

INTENSITY:

5 Rounds for time of:
2-for-1 Wall Balls, 15 Reps
12 Knees to Elbow
9 Push-Press (95/65)
6 Bar Facing Burpees

RESET:
50' Broad Jump
60s Right Side Spiderman Lunge and hold
60s Left Side Spiderman Lunge and hold
50' Bear Crawl

HOMEWORK
Mobility WOD# 142 - WORK YOUR IT BAND!!!
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip.html

12 DEC 2012 - Deadlift, Burpees, HPC and Push-Jerks

Awesome capture of the explosiveness of
the legs and hips. Arms are slack, limp.

INTENSITY:
5 RFT
21 Deadlift (135/95)
15 Bar-Facing Burpees
9 Hang Power Cleans (135/95)
6 Push-Jerks (135/95)

RESET:
3 Rounds of:
Max Time Parallette L-Sit
50 Bear Crawl Steps

05 OCT 2012 - Run, Deadlift, Burpees

INTENSITY:
5 Rounds for Time of:
400m Run
21 Deadlift (155/115)
9 Bar-Facing Burpees

RESET:
For Quality:
21 Landmine Front Squats (45/25)
60s Squat Bridge
15 Toes to Bar
60s Downward Dog
9 Snatch Shrugs

21 SEPT 2012 - Run, Bar-Facing Burpees, HPC, HSPU

INTENSITY:
(All) For Time:
800m Run;
Then:
3 Rounds of:
15 Bar-Facing Burpees
10 Hang Power Cleans (135/95)
5 HSPU

RESET:
2 Rounds, 10 Reps of:
Spiderman Lunge
Cobra Push-Ups
and
60s Plow Position

13 AUG 2012 - Chipper

INTENSITY:
5 Rounds for Time of:
10 Snatch (95/65)
8 Chest to Bar Pull-Ups
6 Ring Push-Ups
4 KB Box Jumps (1.5p / 1p)
2 Bar-Facing Burpees

RESET:
2 Rounds, 10 Reps of:
Bus Drivers (Landmine trainer)
Suspended Knees to Chest

24 MAY 2012 - OHS, Toes-to-Bar Bar-Facing Burpees

HEAVY:
Back Squat
Between each set, perform:
10 Supine Bicycle Kicks
10 Toe Touches

INTENSITY:
AMRAP, 20 Minutes:
5 Overhead Squats (115/75)
7 Bar-Facing Burpees
9 Toes-to-Bar

RESET:
For Quality, 2 Rounds of:
10 Spiderman Lunges, 3 second hold each leg
Cobra Pose, 60 second hold
10 High Kicks, Left leg
Squat Bridge, 60 second hold
10 High Kicks, Right leg

18 MAY 2012 - Back Squat, Weighted Push-Ups

HEAVY:
Backsquat
Between each set peform:
2 Bar-Facing Burpees
3 Wall Walk-Ups

Then;
Weighted Push-Up

Use the Reps and Load information to the right. If you do not know your 1RM Weighted Push-Up, find it.

INTENSITY:
Rest Day

RESET:
Max Reps, Toes-to-Bar
Max Reps, Clapping Push-Ups

07 MAR 2012 - Bar Facing Burpees, Ground to Overhead, Run

WORK:
Deadlift, 5RM

WOD:
For Time:
50 Bar Facing Burpees
30 Ground to Overhead (135/95)
800m Run

POST:
2 Minute Row, Easy
20 KB Orbits (either direction)
20 KB Cleans