20100228

20100301

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
KTE x8

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
3 rounds
Double unders 42-30-18x reps
KB swings 21-15-9x reps

Burpee Challenge Day 42

posted by Jerimiah at 18:00 1 Comments

20100227

20100228

Burpee Challenge Day 41

posted by Jerimiah at 18:37 0 Comments

20100227

Burpee Challenge Day 40

posted by Jerimiah at 18:36 0 Comments

20100225

20100226

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards
Inchworms with push-up x 5

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
OHS 21-15-9
Box Jumps 21-15-9

Burpee Challenge Day 39

posted by Jerimiah at 20:01 0 Comments

20100224

20100225

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Push-ups x10
KTE x5
Rope climb

STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set

WOD
Three rounds, 15-9- 6 reps, for time of:
65 pound Squat snatch
Pull-ups

Burpee Challenge Day 38

posted by Jerimiah at 19:21 0 Comments

20100223

20100224

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 Rounds
10 squats
10 push-ups
10 sit-ups

WOD
3 Rounds for Time:

Front Squat 25 Reps
Push Press 25 Reps
Lateral Barbell Hop* 25 Reps

75#

Burpee Challenge Day 37

posted by Jerimiah at 21:00 1 Comments

20100222

20100223

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Inch Worm
Perfect Stretch x5

2 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
Kb Swings x10

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
AMRAP 10 Min
Get-ups
Alt arms

Burpee Challenge Day 36

posted by Jerimiah at 20:03 2 Comments

20100221

20100222

Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

5 Rounds 15; KB Swing, Dips
Compare to 20091217

Burpee Challenge Day 35

posted by Jerimiah at 21:08 1 Comments

20100220

20100221

Burpee Challenge Day 34

posted by Jerimiah at 18:21 0 Comments

20100219

20100220

Burpee Challenge Day 33

posted by Jerimiah at 18:19 0 Comments

20100218

20100219

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
Tuck L-hang x10sec

STRENGTH
Deadlift 1x5 tues wt, 1x5 90% 1st Set
Press 1x5 tues wt, 1x5 90% 1st Set

WOD
“Annie” 50-40-30-20-10 DU, Sit-ups
Compare to 20091202

Burpee Challenge Day 32

posted by Jerimiah at 18:20 0 Comments

20100217

20100218

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

3 Rounds
HSPU x5
Handstand Hold x10Sec
Pistols x10

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
compare to 20091223

Burpee Challenge Day 31

posted by Jerimiah at 18:15 0 Comments

20100216

20100217

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Mountain Climbers
Crab Walk
Inch Worm
Perfect Stretch x5

2Rounds
Deadlifts x5
Thruster x10
100 jumps

WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Burpee Challenge Day 30

posted by Jerimiah at 19:13 3 Comments

20100215

20100216

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Dips x10
KTE x5
Squats x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps

Burpee Challenge Day 29

posted by Jerimiah at 19:11 0 Comments

20100214

20100215

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.

STRENGTH
Deadlift 1x5 thr wt, 1x5 90% 1st Set
Press 1x5 thr wt, 1x5 90% 1st Set

WOD
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Post time

Burpee Challenge Day 28

posted by Jerimiah at 18:09 2 Comments

20100211

20100212

WOD
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Dips x10
KTE x5
Squats x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
Complete in as few sets as possible:

95 pound Overhead squat, 75 reps

Greatest number of reps in any sets breaks ties.

Burpee Challenge Day 25

posted by Jerimiah at 19:00 0 Comments

20100210

20100211

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
Three rounds for time of:
30 Double-unders
50 Squats

Burpee Challenge Day 24

posted by Jerimiah at 19:00 1 Comments

20100209

20100210

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Mountain Climbers
Crab Walk
Inch Worm
Perfect Stretch x5

2Rounds
Deadlifts x5
Thruster x10
100 jumps

WOD
Five rounds for time of:
Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

Burpee Challenge Day 23

posted by Jerimiah at 19:00 1 Comments

20100208

20100209

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

3 Rounds
HSPU x5
Handstand Hold x10Sec
Pistols x10

STRENGTH
Deadlift 1x5 fri wt, 1x5 90% 1st Set
Press 1x5 fri wt, 1x5 90% 1st Set

WOD
AMRAP 7:00

DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12
Compare to 20100105

Burpee Challenge Day 22

posted by Jerimiah at 19:00 1 Comments

20100207

20100208

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"Fran"
3 rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Burpee Challenge Day 21

posted by Jerimiah at 19:00 1 Comments

20100207

Burpee Challenge Day 20

posted by Jerimiah at 09:15 0 Comments

20100206

20100206

Burpee Challenge Day 19

posted by Jerimiah at 08:03 1 Comments

20100204

20100205

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

3 Rounds
HSPU x5
Handstand Hold x10Sec
Pistols x10

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
Start on Goal Line...
12 DB Thrusters
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 Push Ups
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 DB Thrusters
Run 20 yards and back

Burpee Challenge Day 18

posted by Jerimiah at 19:17 1 Comments

20100203

20100204

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Walking on heels
Walking on toes
High knees
Butt kicks
Side shuffle
Skip forwards
Skip backwards
Inchworms with push-up x 5

STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set

WOD
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips: Compare to 20091221

Burpee Challenge Day 17

posted by Jerimiah at 19:42 0 Comments

20100202

20100203

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
L-hold x10sec

WOD
Complete as many rounds in 20 minutes as you can of:

15 Sit-ups
12 Push-ups
95 pound Push-press, 9 reps

Burpee Challenge Day 16

posted by Jerimiah at 20:08 1 Comments

20100201

20100202

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Dips x10
KTE x5

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
7 Rounds

Hang power snatch 5 (loading 25% of bodyweight)
Box Jumps 7 (full hip and knee extension on the box)
ABMAT Sit up 9


Burpee Challenge Day 15

posted by Jerimiah at 18:41 1 Comments