NBD Burpee Challenge!!!!

 March 1st and ends March 31st

RULES:

1. Find an accountability partner that you will report to daily to ensure that you have completed your daily count of burpees. This can be through text, email, Facebook, whatever you two choose. Also send me a text if you are going to do the challenge in case anyone needs help finding and accountability buddy.

2. If you miss one day, you can make those burpees up the following day. If you miss two days, the same applies. Three days and your out. (maybe you can start again next month)

3. Burpees can be completed at anytime during that day. They can be done all at once or broken up. If burpees are in the workout they count. However, you don't get roll-over burpees. If you do more than that day requires, your just an over-achiever=)

4. Do NOT do Floppies. These burpees need to be controlled solid movement burpees. What is a floppy vs burpee?  If you don't know...ask Coach!!! The key is to focus on form.

Day 1------02 Burpees
Day 2------04 Burpees
Day 3------06 Burpees
Day 4------08 Burpees
Day 5------10 Burpees
Day 6------12 Burpees
Day 7------14 Burpees
Day 8------16 Burpees
Day 9------18 Burpees
Day 10----20 Burpees
Day 11----22 Burpees
Day 12----24 Burpees
Day 13----26 Burpees
Day 14----28 Burpees
Day 15----30 Burpees
Day 16----32 Burpees
Day 17----34 Burpees
Day 18----36 Burpees
Day 19----38 Burpees
Day 20----40 Burpees                      = 992 Burpees when completed
Day 21----42 Burpees
Day 22----44 Burpees
Day 23----46 Burpees
Day 24----48 Burpees
Day 25----50 Burpees
Day 26----52 Burpees
Day 27----54 Burpees
Day 28----56 Burpees
Day 29----58 Burpees
Day 30----60 Burpees
Day 31----62 Burpees

Warmup:
Row 500m
Then as a Group
Back Extensions
Situps
Burpees
Air Squats

Strength:
Deadlift 10-10-10

WOD:
8 Rounds
200m Run
20 OH Lunges

Warmup:
As a Group
Supermans
Air Squats
Burpees
Situps
MOBILITY!!!!

Strength:
Hang Power Clean 10-10-10
Work on Ring Dips in between HPC 5-5-5

WOD:
3-6-9-12-15
Pushups
Wall Balls

Warmup:
As a group
2 Rounds
Passthroughs
Pullups
Supermans
Air Squats
Lunges
Planks

Strength:
Back Squat 10-10-10

In celebration of Martina's birthday....here is her creation!!!!!

"Baby Mama" Team WOD
In teams of two complete the following
200m Group Run
100 TTB
75 Med Ball Situps
100 KB Swings
75 Jumping Air Squats
200m Group Run

If there is a team of three complete
200m Group Run
150 TTB
125 Med Ball Situps
150 KB Swings
125 Jumping Air Squats
200m Group Run

Cowtown 1/2 Marathon!!!!

Warmup:
Burgener WU

Strength:
Snatch Balance

WOD:
EMOM complete 3 Thrusters
then do as many med ball situps as you can for the remainder of the minute.
Continue with this cycle until you reach 100 med ball situps

Rest Day!!!

Warmup:
As a Group
Passthroughs
Pullups
Supermans
Air Squats
Pushups
Planks

Strength:
Backsquat

Work on handstand holds and ring dips in between sets

WOD:
6 Minute AMRAP
4 Hspu
6 KB Swings
8 Broad Jumps

Warmup:
As a Group

Strength:
Medicine Ball Cleans

WOD:
4 Rounds
9 Deadlifts
6 Hang Power Cleans
3 Front Squats

Warmup:
Shoulder Mobility (Thank you Bee =)

Strength:
Push Press 3-3-3

WOD:
"Death by Pullups"

Emom complete that number of pullups
By the time the clock hits 1:00 complete 1 pullup
By the time the clock hits 2:00 complete 2 pullups
By the time the clock hits 3:00 complete 3 pullups
....and so on until you cannot complete the number of pullups in the given minute

Warmup:
As a group
3 Rounds
10 Pass Throughs
10 Pushups
10 Situps
10 Supermans
10 Lunges

Strength:
Deadlift 3-3-3

WOD:
7 Rounds
7 Burpee Box Jumps
7 KB Swings

Happy Valentines Day!!!

Warmup:
Coach Led

WOD:
"Hortman"
45 Minute AMRAP
800m Run
80 Air Squats
8 Muscle Ups

(8 Ring Dips + 8 Pullups)

Strength:
Clean-3-3-3
light weight

WOD:
30 Clean & Jerks for time

Group Warmup
3 Rounds
10 Pass Throughs
10 Situps
10 Air Squats
10 Pushups
Samson Stretch

Strength:
Overhead Squat-3-3-3
Complete 30 Sec plank hold after each set

WOD:
10 Rounds
5 Toes to Bar
7 Med Ball Situps
10 Ball Slam

Warmup:
3 Rounds
10 Ring Rows
10 Air Squats
10 Ring Dips
10 Pushups
10 Situps

Skill Work:
Pistols - Handstand Holds -or- Broad Jumps

WOD:
10 Burpees
20 Back Squats
30 Box Jumps
40 KB Swings
50 Wall Balls

Rest Day!!!

Strength:
Snatch-5-3-1+

WOD:
Row 500m
Rest-3 Minutes
Run 400m
Rest 3 Minutes
Run 400m
Rest 3 Minutes
Row 500m

Strength:
Front Squat 5-3-1+

WOD:
15 Minute AMRAP
200m Run
10 Deadlifts

Warmup:
Run 400m
3 Rounds
10 Ring Rows
10 Lunges
10 Situps

Strength:
5-3-1+

WOD:
10 Rounds
3 Hang Power Clean
6 Pushups
9 Air Squats

Filthy Fifty Remix from OTS3

50 Jumping Jacks
50 Burpees
50 Wall Balls
50 Back Extensions
50 Push Press
50 Knees to Elbows
50 Lunges
50 KB Swings
50 Box Jumps