Tag Archives: Burpees

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

By | | , , , ,
1 Comment

Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps

Back Squats and Dumbbell S2OH then Snatches and Burpees

By | | , , ,
2 Comments

Four rounds of

  • 6 x Back Squats
  • 8 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Rest 2 minutes

Then for time do 9 rounds of the following ladder

  • 10-8-6-4-2-4-6-8-10 x Dumbbell Snatch Total @ 21kg
  • 2-4-6-8-10-8-6-4-2 x Burpees

Results:  For the back squats 135-165-185-195.  For the metcon 7:34.

DUs, Thrusters, Burpees, Pullups and Man Makers

By | | , , , ,
1 Comment

Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)

Inspired by CF Invictus workout from Nov 22.

For time

  • 50 x Double Unders
  • 40 x Thrusters @ 20kg
  • 30 x Burpees
  • 20 x Pullups
  • 10 x Man Makers @ 14kg per hand
  • 20 x Pullups
  • 30 x Burpees
  • 40 x Thrusters
  • 50 x Double Unders

Results:  18:30

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

By | | , , , ,
1 Comment

Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.