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Posts Tagged ‘Burpee Over The Bar’

Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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