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burpees'S ARCHIVE

  • Wed.4.7.21

    By CoachBo | In WOD | on April 6, 2021

    Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.3.10.21

    By CoachBo | In WOD | on March 10, 2021

    Warmup: ROM, dynamic stretches, :30 handstand hold 10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press 10 x 3 @ 80% WOD: 20:00 AMRAP 400m run 5 burpees 10 lunges 15 straight leg sit ups Cooldown: lizard, pigeon, spinal twist

    CONTINUE READING
  • Sun.3.7.21

    By CoachBo | In WOD | on March 6, 2021

    Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

    CONTINUE READING
  • Sun.2.28.21

    By CoachBo | In WOD | on February 28, 2021

    Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.1.10.21

    By CoachBo | In WOD | on January 9, 2021

    Warmup: ROM, 1 min jump rope, 5 burpees, 15 inchworms WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Alt, lateral lunges 1 min Max Double Unders Cool down: 100 Supermans. Roll out and stretch

    CONTINUE READING
  • Sat.12.5.20

    By CoachBo | In WOD | on December 4, 2020

    Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.11.28.20

    By CoachBo | In WOD | on November 27, 2020

    Warmup: ROM, dynamic stretches, 5 burpees, 10 jump squats, 5 x each movement in DT WOD: “Grip and Rip” For Time From 0:00, perform: 21 Burpees 1 Round of “Dumbbell DT” * 18 Burpees 1 Round of “Dumbbell DT” 15 Burpees 1 Round of “Dumbbell DT” 12 Burpees 1 Round of “Dumbbell DT” From 10:00, more »

    CONTINUE READING
  • Wed.9.30.20

    By CoachBo | In WOD | on September 30, 2020

    Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles) 12 V-ups 6 Burpees 24 DU’s 12 Shoulder Taps, ea 6 Burpees 24 DU’s 12 Floor Wipers, etc 6 Burpees

    CONTINUE READING
  • Sat.7.4.20

    By CoachBo | In WOD | on July 3, 2020

    Warmup: ROM, dynamic stretches, 400m run WOD: Five rounds for time 20 Kettlebell swings 20 Burpees 20 GHD sit-ups (Ab-mat or Physio ball sit ups) Cooldown: roll out and stretch.

    CONTINUE READING
  • Sun.2.16.20

    By CoachBo | In WOD | on February 12, 2020

    Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m more »

    CONTINUE READING
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