24 burpees + Colorado Cup!

Throwing, rafting, 1 burpee

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

I had to stop after 2 tuck jump rounds due to severe calf pain. Yikes.

20 burpees

19 burpees + Nemepractice!

18 burpees + XFit

Warmup:
400m run
2 rounds of 30 seconds each of:
squats
6kg Russian kb swing
pushups w/ hand lift @ bottom

Workout:
2 rounds for time of:
400m run
15 jump over a 24 inch box
15 squat cleans (65 lbs)
30 double unders
15 pushups w/ hand lift @ bottom
15 situps
15 lunges

17 burpees. Yay Day 17!

16 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

4x 100m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

10-25-50-50-25-10 suicides

I did a lot of things today.

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

20s break

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

20s break

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

2x 50m strides (50%)

Then 15 burpees (Day 15 of the Challenge!)

Then NemeFit!:

Warmup:
30 jumping jacks
7-6-5-4-3-2-1 squat and hold while partner squats
12 pushup to side planks
16 breakdancing moves
30 jump over your partner
some fast feet hops

Workout:
1 rep max Power Clean (140 lbs)

Then Cindy:
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

I got 13 rounds plus 5 pullups.

100 Day Burpee Challenge

I started on Day 14.

105 burpees as fast as I could (but I didn't actually time it).

Overhead Squat 5-3-3-3-3 @ 75-85-95-100-105

Then 4 rounds, max reps, 20 seconds work 10 seconds rest each exercise of:
kettlebell swings (24 kg)
wall ball (14 lbs)
situps

I got 151 total reps.

Modified Murph

Modified Murph:
1 mile run
200 pushups / 300 squats / 400 situps (mostly in rounds of 8-12-16)
1 mile run
51:57

Super Track Tuesday!

Warmup:
400m run
plyos
agility ladder
a couple points of ultimate with some high school kids

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 6x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

Warmup:
3 rounds of:
5-4-3-2-1 (straight leg situps, leg levers, flutterkicks)
10 back extensions

Workout:
4 rounds of:
3 front squats 30X0 (3 second descent, 0 sec rest, explode up, 0 sec rest) (65-85-105-105)
max reps CTB pullups (8-6-5-6)

Then max rounds/reps in 12 minutes of:
200m run
max reps handstand pushups
I got 5 rounds, 33 total handstand pushups w/ kip