“Death by Burpee”
On the Minute for AFAP:
“X” Burpees
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees
Continue to add (1) rep for as far as possible
- Once you can no longer complete the amount of burpees in the minute, transistion to Sit Ups and
continue on adding a rep each minute.
Burpee Demo: https://www.youtube.com/watch?v=5t6pCKjg73M
Condtioning:
On the 0: 400 Meter Run
On the 4: 300 Meter Run
On the 7: 200 Meter Run
On the 10: 400 Meter Run
On the 14: 300 Meter Run
On the 17: 200 Meter Run
On the 20: 400 Meter Run
On the 24: 300 Meter Run
On the 27: 200 Meter Run
For Time:
5 Walkouts, 50 Jump Squats
10 Walkouts, 50 Jump Squats
15 Walkouts, 50 Jump Squats
20 Walkouts, 50 Jump Squats
25 Walkouts, 50 Jump Squats
or
For Time:
10 Single DB Hang CJ, 50 Jump Squats
20 Single DB Hang CJ, 50 Jump Squats
30 Single DB Hang CJ, 50 Jump Squats
40 Single DB Hang CJ, 50 Jump Squats
50 Single DB Hang CJ, 50 Jump Squats
Rx Dumbbell – 50/35
or
For Time:
10 Kettlebell Swings, 50 Jump Squats
20 Kettlebell Swings, 50 Jump Squats
30 Kettlebell Swings, 50 Jump Squats
40 Kettlebell Swings, 50 Jump Squats
50 Kettlebell Swings, 50 Jump Squats
Rx Dumbbell – 53/35
Walkout Demo:
https://www.youtube.com/watch?v=qRaSz4Ln4n4
DB Hang Clean + Jerk Demo:
https://www.youtube.com/watch?v=-klfkRr5Y94
Kettlebell Swing Demo:
https://www.youtube.com/watch?v=WdMWgLBhvAc
Jump Squat Demo:
https://www.youtube.com/watch?v=ChNgRya7Bj8
Tabata (4 Minutes)
20 seconds on, 10 seconds off
Mountain Climbers
- Rest 1 Minute -
Tabata (4 Minutes)
20 seconds on, 10 seconds off
Front Plank to Pushup Planks
- Rest 1 Minute -
Tabata (4 Minutes)
20 seconds on, 10 seconds off
V-Ups
Mountain Climbers Demo:
https://www.youtube.com/watch?v=y4Qur6XQW0g
Front Plank to Pushuo Plank Demo:
https://www.youtube.com/watch?v=JLkP5Qn9bzI
V-Ups Demo:
https://www.youtube.com/watch?v=f5ncsX_x3bk
4 Rounds For Time:
60 Double-Unders or 60 Jumping Jacks
40 Reverse Lunges or Goblet Reverse Lunges
20 Burpees
Double Unders Demo: https://www.youtube.com/watch?v=wMQLoYn5QAc
Jumping Jacks Demo: https://www.youtube.com/watch?v=rfzy8fnnCtc
Revere Lunges Demo: https://www.youtube.com/watch?v=5B7eSnjZNkY
Burpees Demo: https://www.youtube.com/watch?v=5t6pCKjg73M
Home Workout
4 Rounds:
400m Run
25 Sit-Ups
25 Air Squats
Sit-Ups Demo: https://www.youtube.com/watch?v=5VbyA9P2eLc
Air Squat Demo: https://www.youtube.com/watch?v=rMvwVtlqjTE
Every 3:00 x 6 Rounds:
15/12 Calorie Row
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
21-15-9:
Power Cleans (95/65)
Box Jump Overs (24″/20″)
Front Squats (95/65)
Toes to Bar
3 Rounds:
40/30 Calorie Bike/Row or 400Run
30 Goblet Reverse Lunges (53/35)
20 Russian Kettlebell Swings (53/35)
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row
5 Rounds:
AMRAP 4:
21/15 Calorie Bike/Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
You’re score is total burpees per round.
Overhead Squat
Build to a Heavy Set of 3
AMRAP 10:
15 Overhead Squats (95/65)
12 Push Press (95/65)
9 Pull-ups
Deadlifts
5-4-3-2-1
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Box Jumps (24"/20")
1 Minute Calorie Row
1 Minute Rest
You’re score is total reps accumulated over the 5 rounds
Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks
AMRAP 10 :
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round
For Time:
1500/1200 Meter Row
100 Double Unders
800m Run
100 Double Unders
1500/1200 Meter Row
AMRAP 5:
50/35 Calorie Bike/Row
Max Power Snatches (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Bike/Row
Max Power Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Bike/Row
Max Deadlifts (95/65)
"Kelly"
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Bench Press
5 Sets of 5 Reps
Alternating On the Minute x 20 (10 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 12/9 Burpees
Back Squat
Build To a Heavy Set of 5
AMRAP 15:
15 DB Push Presses (50's/35's)
15 Back Squats (95/65)
15 Slam Balls (20/10)
On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches
*Build in Power Snatch Weight*
