Tag: burpee

Improving Condition

Conditioning

20:00 AMRAP

  • 12 Curtsy Lunges (15# DBs)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”)
  • 8 DB Push Press (15#)

They were mostly shoulder presses because I went so light. I really worked up a sweat for it being so cold outside. Was coughing quite a bit, but felt the best I have this week.

Midline

3 Sets

  • 30/30s Plank w/ Raised Leg
  • 12/12 Banded Rotations (CS blue)
  • 12/12 Pallof Circles (CS blue)
  • 12 OH Leg Raises (30#)

Too Much Caffeine

I had a solo round of golf walking 18 holes yesterday. Had to camp under a tree on the 9th for about 30 minutes and still finished in just over 3 hours.

Warmed up with a few reps of various movements and some PVC stuff. I had another (partial) cup of coffee about an hour before the workout and it was a bad idea.

Chest, Triceps, Shoulders, and Conditioning

I started on the movements and B started on the cardio parts.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (20/35# DBs)
    • 10 DB Flys (15/25# DBs)

Much better weight choices for me this week. Tried jump up/back burpees in set two for the first time in awhile. Gassed me.

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10/15 Banded Uppercut Chest Fly (red CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

I messed up doing 15 reps of the banded movement on the first set, so stuck with it. The push-ups are really hard at this point.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (5/8# DBs)
    • 8 [Seated] Arnold Press (12/25# DBs)

Stepped back and jumped up on every set of burpees.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (15/25# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (25/30# DB)

Went back to step back/up burpees.

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

I wont 4-3-3 on both rounds of push-ups. We finished over four minutes faster in 31:53. Sitting here shortly after the workout and haven’t felt like this in quite some time.

Tri No More

Walked 18 holes yesterday because the weather was perfect and there was a chance we’d only be able to play 9 holes today.

Upper Body & Conditioning

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (15-20-20/50# DBs)
    • 10 DB Flys (15/30# DBs)

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10 Banded Chest Fly (blue CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (8-5-5/8# DBs)
    • 8 Arnold Press (15-12-10/25# DBs)

I did my Arnold presses seated.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (12-15-15/20# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (30-25/40-30# DB)

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

This was worse than the tricep focused workout I did in Cancun and I could barely move my arms for days. We’re going to be feeling this one! We finished in 36:10.

Quick and Then 18

10 Rounds

  • 5 Burpees / 5 cal Row
  • 8 DB Front Raise Squats (12/10#)
  • 8 DB Push Press (20/15#)
  • 4/4 Half-kneeling Side Ball Slams (15/10#)
  • 50m Single Arm OH Carry (50/25#)

Brandi’s foot is bothering her, so she rowed. I finished in 26:42 and she wasn’t far behind. Heading out to ride 18 holes so didn’t have time for more. It was a great all around workout.

Forced Upright

Conditioning

5 Rounds

  • 10 Single DB Curl + DB Front Raise Squat (10# DBs)
  • 8/8 Tricep Kickbacks (20#)
  • 10 Burpees
  • 10 alt Side Step Lunges (15# DBs)
  • 10 Couch Dips
  • 20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

  • 10 In & Out Combo (piked single/single knee to chest, both to chest)
  • 10 Reverse Crunch
  • 10/10 Banded Rotations (blue)
  • 20 alt Plank Spiderman Knee Raise to Elbow

Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

Row Sandwich

Chest & Back

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

5 Rounds each – I Go You Go

  • 250/200m Row
  • 5 HSPU
  • 10 Burpees
  • 250/200m Row

I forgot to record our time after but it was 32 or 33 something. My round times were a bit under three minutes

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

  • 10 Burpees
  • 10 DB Push Press (40#)
  • 50 Jump Rope
  • 10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

  • 11 Hollow Rocks
  • 11 V-ups
  • 20s Rest
  • 11 Tuck-ups
  • 11s Hollow Hold
  • 20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.

All Tens

My shins started to feel the broad jumps about an hour before today’s workout. Did 60 Arm Circles and a bit of hanging to loosen up.

Chest

Bench Press

  • 10×45
  • 6×95
  • 4×135
  • 4×165
  • 4×185
  • 4×205
  • 4×215

3 Sets

  • 12 Incline DB Fly (25#)
  • 12 Incline Bat Wing Fly (25#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

Conditioning

10:00 AMRAP

  • 10 Pull-ups
  • 10 DB Hang Cleans (35#)
  • 10 Burpees

This combination really built on itself, especially after the previous work. Wore grips the entire time, did all of the pull-ups unbroken, and stepped every burpee to get 5+13.

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

  • 40′ Tip Toe Walk
  • 10 Calf Raises

Conditioning

30:00 AMRAP

  • 60 Jump Rope
  • 30 Mountain Climbers
  • 20 Air Squats
  • 20 Push-ups
  • 20 Bicycles
  • 16 Plyo Lunges
  • 10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.