Category Archives: Uncategorized

Tuesday BURN

Warm-up
Metcon
400m Jog
100 Air Squats with exaggerated arms and explosive hips

BURN
Metcon (Time)
5 RFT
75 Cal Row
20 10 Burpee Over Rower
20 Goblet Squats

Monday BURN

Warm-up
Metcon
DROM (dynamic range of motion) – sequence starts with arms ‘open and close’ and ends with ‘toe-touch and reach high’
10 Lunges
10 Lunge and Twist
10 Lunge and Twist arms on horizon
x3
5, 4, 3, 2, 1 Push Ups
100 Rope Skips

BURN
Metcon (Time)
200m Run with Arms Over Head
200m Run
200m Run with Arms Extended Forward (Frankenstein)
200m Run
100m Lunge
x4

Holding a small weight will make you look less silly while running with your arms over your head. But you’ll hurt more for sure. Your choice.

BURN Worship

Metcon (AMRAP – Rounds and Reps)
AMRAP 33
100m Run
10 Sit Ups
10 Hollow Hold to Plank
10 Broad Jumps
+100m and +10 Reps each movement, every round

Don’t be in a hurry.
Keep hips stable while transitioning from hollow hold (top of push up) to plank (forearms on ground).
Try not to get owned by the broad jumps.

Weekend BURNER

Metcon (Time)
400m Run
55 Thrusters
150 Double Unders
55 Push Press
35 Burpee Over Bar
55 Power Clean
400m Run
55 Front Squats
150 Double Unders
55 Hang Power Snatch
35 Burpee Over Bar

Friday BURN

Metcon (AMRAP – Reps)
10m Clock
1600m Run
Max Wall Ball
-rest 2m-
8m Clock
1000m Run
Max Sit Ups
-rest 4m-
6m Clock
800m Run
Max Front Rack Hold 95#/65#

Score is total reps of max efforts movements. 5 seconds of Front Rack hold equals 1 rep. Spice it up by holding in bottom of the front squat!

Thursday BURN

Metcon (AMRAP – Reps)
90 Seconds Each
Banded Split Squat
Jumping Squats
Walking Lunge
Russian Twists
Alt Pistol Squats
Wall Ball
Box Jump
x3

Wednesday BURN

5k Run (Time)
Max Effort 5k Run

Aggressive 800m Run, followed by 800m jog for duration of 5000 meters.

Tuesday BURN

Metcon
AMRAP 15
500m Row
30 Sit Ups
50 D/Us

AMRAP 15
Run 600m
30 Air Squats
15 Burpees

Monday BURN

Metcon
2000m Run
30 Reps Every 400m
Lunges
Jumping Squats
Push Ups
Toe Touches

Friday BURN

Metcon
3 rounds
2m Row
2m Thrusters 45#/30#
2m Run
2m OH Lunge
2m D/Us