Call Us: (612) 226-8720

10.12.16 National Burpee Day

12
Oct

10.12.16 National Burpee Day

IMG_3949

Warm Up EMOM Style
9:00 EMOM
min 1: reverse lunges with bar on back 75/55 x 5 reps each leg
min 2: DB skull crushers https://www.youtube.com/watch?v=ELdl5ClYKe0&index=4&list=PLp0qJBUYU1zttlHnQe1JI-JufHD81w7_S x 8 reps
min 3: bicep curls x 8 reps each arm
athlete can choose to build load on the DB weight

Primer: Running drills
changing position drill x 14 reps

Charlie’s Angels drill x 2 lengths of the gym
maintain mid-line and pretend you are shooting at a target. Run across the gym like that with your focus on the target. This prevents swaying while running.
Jump rope drill x 1:00
run in place as you are skipping rope. No excessive butt kicks

WOD:
Run 1 mile
50 burpees
Run 800m
25 burpees

*if raining, row 1500m then row 800m

Leave a Reply