Burpee Workouts
1. Burpee Ladder
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 19 burpees
Return to original side do 18 burpees
Go to opposite side of room do 17 burpees
And so forth
All the way down to one.
2. Burpee/ Pull ups
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 1 Pull up
Return to original side do 19 burpees
Go to opposite side of room do 2 pull ups
Work your way down to one Burpee and up to 20 Pull ups
3. Running/Burpulls
Run 800 M
Do 21 Burpulls
Run 600 M
Do 15 Burpulls
Run 400 M
Do 9 Burpulls
(Burpulls – burpees done under a pull up bar– Do a Burpee, as you jump back up grab the pull up bar and do a pull up)
4. Running/Rocker Squat-Burpees
5 Rounds of:
200 M
15 RSB’s
(RSB- From standing position perform back fall break, use your momentum to bring yourself back to your feet in a squat position leap into the air, land do Burpee, repeat)
Pull Up Workouts
1. Traveling Lynne
5 Rounds of:
Max Push ups
Max Pull ups
2. Running/Pull ups
Run 400 M
40 Pull ups
Run 400 M
30 Pull ups
Run 400 M
20 Pull ups
Run 400 M
10 Pull ups
3. Pull Ups/HSPU
Run 800
21 Pull ups
21 HSPU
Run 600
15 Pull ups
15 HSPU
Run 400
9 Pull ups
9 HSPU
4. Pull ups/Broad Jump
3 rounds:
Run 400 M
21 Pull ups
12 Broad jumps
Standards
1. Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
2. Barbara
5 Rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3. Chelsea
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
CF/KB
1.
5 rounds:
Shadow box 3 minutes
5o Squats
(Can do with Max Pull ups or Max Push ups as well)
If you have access to a gym.
5 rounds of Shadow boxing. Each round followed by 1 minute of deadlifts. (thrusters, push press will do as well)
Technique work with the Broom stick Mile
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.
Lunge- Thruster
Lunge 50 yards
Walk back
do 10 thrusters
Lunge 50 yards
walk back
do 10 thrusters
(do this for 8-15 minutes/depending on conditioning )
Chipper Ladder
Sprint 50 yd x 10
Heavy bag carry 50 yds x 8
Bear Crawl 50 yds x6 (Stiff back legs !)
Farmers walk (with dumbbells- app weight) 50 yds x 4
Sprint 50 yds x 2
