The Burpee Run

January 11, 2013 in Movement with 0 Comments

BurpeeSimple and possibly butt-kicking conditioning workout.

8 rounds of:

800 meter run
10 burpees*

*We usually do the hand-release one where you go full body to the ground instead of the burpee where your chest doesn’t hit the ground.

 

Belong – Workout 1

December 17, 2012 in Movement with 0 Comments

Good shoulder area workout mixed in with some full-body stuff.

Complete 8 rounds of Clean and Split Jerk. Do each set at the top of 2:00 minutes.

Finish with 3 rounds of:
2- 50m sprints
10 – spidey push ups
20 – seated slams

MFit Baseline 1

December 10, 2012 in Movement with 0 Comments

AMRAP* in 20 minutes of:
10 – BO Row (each side)
10 – HR Pushups
10 – Goblet Squats
10 – OH Sandbell Slams
200 meter run

This is one of the workouts we use as a fitness test. Scale the weight as needed. I used 70# dumbbell and 20# sandbell

*AMRAP – as many rounds as possible

Winter Wonderland – Workout 1

December 3, 2012 in Movement with 0 Comments

After a 10-minute warmup…

Complete 3 rounds:

Pushups – 4 x :20/:10 then rest 2:00

DB swing – 4 x :20/:10 then rest 2:00

Plank – 4 x :20/:10 then rest 2:00

So, you’ll do your 4 sets of pushups (that’s 20 seconds work/ 10 seconds rest) then rest a full 2 minutes. Move to DB swing, complete that exercise and move to Plank. After that, complete two more full rounds. The pushups get pretty brutal…

Finish with a 10-minute warm down jog or dynamic stretching.

Weekend Warrior – Workout 3

November 1, 2012 in Movement with 0 Comments

 

5 Rounds of:
2 power cleans  (135#)
4 pullups
6 pushups
8 goblet squats (80# dumbbell)
100m run (add 50m each round)
No prescribed rest on this one friends…

Weekend Warrior – Workout 2

October 23, 2012 in Movement with 0 Comments

 

1- 135# clean/split jerk on :30 x 10
6:00 run
3-  burpees on :30 x 10
4:00 run 
2-  pulls on :30 x 10 
2:00 run

Weekend Warrior – Workout 1

October 12, 2012 in Movement with 0 Comments

Handstand pushup 10X2 @ 1:00, then rest 3 minutes

5 Hang clean @ 135#
10 Dead hang pullups
10 Ground to rim jump squats
Decrease 1 hang clean and 2 pullups/squats on each round

10:00 minute time limit

A Nice Short Butt-Kicking: Workout 1

September 24, 2012 in Movement with 0 Comments

Weighted Pushups – 45# plate (scale as needed)

5 (sets) x 3 (reps) @ 1:00 (at the top of each minute, any remaining time is rest)

5×5 @ 1:00,  3×7 @ 1:00, 2×9 @ 1:00

Rest 3-5 minutes then…

Thrusters – 45# bar

3 sets of 60 seconds on 60 seconds off (just means work for 60 seconds, rest 60 seconds)

 

 

Chest and Full-Body

August 27, 2012 in Movement with 0 Comments

5-10-5 weighted pushups on 1:00
(start with 5 reps, increase 1 rep each set on the way up and 1 rep on the way down)

12 minutes of:
10 – squats
5 each side – turkish get up
10 each side – split jump press

Burpee Madness

August 21, 2012 in Uncategorized with 0 Comments

Burpees are tough by themselves. Add some weight and you’re talking about a fun workout, baby! This workout includes: sumo burpees, snatch burpees, and suitcase burpees. I used 75# and 50# DBs.

You’ll complete 7 rounds at each exercise before moving on to the next. 30s on 30s off, with 2 minutes rest between exercises.

Page 1 of 1412345»10...Last »