Borchard-Style Burpee Bonanza

EQUIPMENT: Jump Rope, Dumbbells (15s and 25s), Box (16")

WARM-UP: Traveling Active Stretch (i.e. Samson Lunge, X-Body Kick, Elephant Walk, Arm Circle, Heel Pull Back/ Quad Stretch, Side Lunge, etc.)

A) SPEED WORK:
Every Minute on the Minute for 10 Minutes -
*1 x 100m Hill Sprint (50m up steep incline, 50m down)
-whatever time remains of each minute after completion of the 100m sprint is your rest period

B) STRENGTH and CONDITIONING:
*50 x DB Thruster
    *with 1 x Burpee after every 5th Thruster

------------------------------------------------------------------------
*100 x Double-Under (sub: 200 x Jump Rope Singles)
   *with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)
------------------------------------------------------------------------

*50 x Weighted Box Jump (jump up to box with a 15 lb. DB hanging in ea. hand)
   *with 1 x Burpee after every 5th Box Jump

------------------------------------------------------------------------

*100 x Double-Under (sub: 200 x Jump Rope Singles)

   *with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)

------------------------------------------------------------------------

*50 x 2DB Stiff Leg Deadlift High Pull

   *with 1 x Burpee after every 5th DLHP

------------------------------------------------------------------------

*100 x Double-Under (sub: 200 x Jump Rope Singles)

   *with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)

------------------------------------------------------------------------

*50 x 2DB Overhead Lunge (Right and Left Lunges = 1 rep)

   *with 1 x Burpee after every 5th Lunge rep

C) FINISHER:

*50 x Bird Dog "Zipper" (Bird Dog + Opposite Elbow to Opposite Knee) (5 x Right Side + 5 x Left Side = 5 reps)

   *with 1 x Burpee after every 5th Bird Dog rep

-For an exercise demo/ explanation, click this link and scroll down to the 2nd exercise listed: http://www.builtlean.com/2012/02/27/bird-dog-exercise/

2 x 20 MIN. = 40 MIN. MONSTER

EQUIPMENT: Barbell (85/65), Pull-Up Bar

WARM-UP:

*10 x Elephant Walk in Place

*100m OH PVC Run

*10 x PVC Pass Through

*100m OH PVC Run

*10 x Toe Hold Squat Stretch

*100m OH PVC Run

*10 x Heel Sit - Extend

*100m OH PVC Run

*Review Pressing Snatch Balance w/ PVC and unloaded bar

--------------------------------------------------------------

20 MIN. AMRAP:

(go down this ladder, then back up it in reverse...down and up as many times as possible)

*40 x Lateral Bar Hop

*400m Run/ Row

*30 x Hang Power Clean

*300m Run/ Row

*20 x Pressing Snatch Balance (mod: w/ unloaded bar or PVC)

*200m Run/ Row

*10 x Burpee-Pull-Up 

*100m Run/ Row

--------------------------------------------------------------

-5 MIN. RECOVERY-

--------------------------------------------------------------

20 MIN. AMRAP:

(go down this ladder, then back up it in reverse...down and up as many times as possible)

*40 x Push Press

*400m Run/ Row

*30 x Back Squat

*300m Run/ Row

*20 x Burpee-Lateral Bar Hop

*200m Run/ Row

*10 x Skin the Cat (on bar) (mod: 20 x T2B)

*100m Run/ Row

Lofty Rep Goals = Lots of Burpees

Equip: Kettlebell (1/1.25)(Rx+: 1.5/1.25) , Slam Ball (30/20), Box (24/20)

WARM-UP (outdoor):

*alternate Active Stretches w/ 100m Runs (picking up the pace as you progress)

------------------------------------------------------------------------------------------------------------

SET #1:

5 Rounds - 

Within One Minute, Complete: 30 x Ball Slam 

*1 min. REST b/w Rounds

 *1 Burpee Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 30) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total

------------------------------------------------------------------------------------------------------------

SPEED WORK:

5 Rounds -

*EMOM (Every Minute On the Minute): 100m Shuttle Run (10 lengths of 10m)

------------------------------------------------------------------------------------------------------------

SET #2:

5 Rounds - 

Within One Minute, Complete: 25 x KB Swing 

*1 min. REST b/w Rounds

*1 Burpee Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 25) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total

------------------------------------------------------------------------------------------------------------

SPEED WORK:

5 Rounds -

*EMOM (Every Minute On the Minute): 100m Shuttle Run (10 lengths of 10m)

------------------------------------------------------------------------------------------------------------

SET #3:

5 Rounds - 

Within One Minute, Complete: 20 x Box Jump

*1 min. REST b/w Rounds

*1 Burpee-Box Jump Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 20) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total

Done In By a Dumbbell

4 ROUNDS for Time -
*16 x DB Goblet Squat (50#/35#)(Rx+: 55#/40#)(use same DB throughout entire workout)
*8 ea. arm x DB Power Snatch
*8 ea. arm x Single-Arm DB Overhead Squat
*8 ea. arm x Single-Arm DB Overhead Walking Lunge
*200m Row Sprint

Super Cindy

EQUIP: Barbell (95/65), Kettlebell (53/35), Slam Ball (30/20), Pull-Up Bar (+ optional band for assistance w/ pull-ups)

WARM-UP:

2 Rounds -

*400m Run

*5 x Toe-Hold Squat Stretch

*5 x Inchworm Out - Push-Up - Inchworm In

*5 x Cobra-to-Down Dog

---------------------------------------------------------------------------------------------------------

SET #1:

5-10-15 x

*Barbell Behind-the-Neck Thruster 

*Bottom-Up KB Thruster 

*Slam Ball Wall Ball

*Upon Immediate Completion: start right into your “Cindy” AMRAP; the 5 min. begins once all participants have finished Set #1; motivation to finish set #1 quickly: > 5 min. of “Cindy” to complete more rounds

5 min. AMRAP of “Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

---------------------------------------------------------------------------------------------------------

SET #2:

5-10-15 x

*Barbell Squat Clean

*KB Squat Clean 

*Slam Ball Squat Clean 

*Upon Immediate Completion: start right into your “Cindy” AMRAP

5 min. AMRAP of “Cindy:”

 *5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

---------------------------------------------------------------------------------------------------------

SET #3:

5-10-15 x

*Bar Facing Burpee

*KB Burpee-Deadlift-Lateral Hop Over KB 

*Slam Ball Burpee (a.k.a. “Slurpee”)

*Early Finishers: start right into your “Cindy” AMRAP

5 min. AMRAP of “Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

FINAL SCORE = Sum of all 3 "Cindy" Scores

Monday Morning Quickie

I had to squeeze my workout into a tiny 45 minute window between school drop-off and the arrival of the furniture repair guy at my home.  See below for today's "quickie:"

WARM-UP:
PART A (Inspired by CrossFit Del Ray Beach):
*50 x Double-Under
*5 x DB Man Maker (20's)
*10 lengths x 10m Shuttle Run

PART B:
*Treadmill Tabata (set Speed to 8.0 MPH and Incline to 10%)
-8 Rounds (4 min.) of 20 sec. ON/ 10 sec. OFF
-----------------------------------------------------------

PLATE LADDER:
(I used a 35 lb. Bumper Plate throughout)
20-18-16-14-12-10 x
*Burpee
*Plate Front Squat
*Plate Ground-to-Overhead (https://www.youtube.com/watch?v=oABmWLPHK1I)
*Plate Windshield Wiper (1 Rep = down center - up to the right - down center - up to the left - down center)

Inaugural Conditioning Class at CrossFit Camarillo

WARM-UP:

*Active Stretch

-then:

*400m Indian Run w/ Partner

*10 x PVC Pass Through

*10 x PVC Thruster

*10 x PVC Power Clean

-then:

*PVC Review of Bear, Curtis P, BB Burpee and OH Lunge

----------------------------------------------------------------------------------

SET #1:

4 MIN. AMRAP -

*Bear Complex (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)https://www.youtube.com/watch?v=0WOP9J7QPwI

-Count and report total reps

PARTNER SPEED WORK #1:

4 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

(each partner runs 4 times and burpees/rests 4 times)

SET #2:

3 MIN. AMRAP -

*Curtis P (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)https://www.youtube.com/watch?v=uLff8fhPIQg

-Count and report total reps

PARTNER SPEED WORK #2:

3 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

SET #3:

2 MIN. AMRAP -

*Barbell Burpee (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)

-Count and report total reps

PARTNER SPEED WORK #3:

2 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

SET #4:

1 MIN. AMRAP -

*Overhead Lunge in place (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)

-Count and report total reps

PARTNER SPEED WORK #4:

1 Round -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

FINISHER:

AMRAP in Remaining Class Time:

*4 x OH Lunge

*3 x Barbell Burpee

*2 x Curtis P

*1 x Bear Complex

-Count and report total reps