Burpees Galore!

Sometimes you just have to mix things up. I decided I would program three consecutive days of burpees. I’ll let you faithful readers do the math for both accumulated reps and accumulated time. It’s a shit-ton.

Sunday, July 15

AFAP
10, 1-legged burpee + pull-up

Time = 1:35

AFAP
10 burpee + 3 unbroken T2B

Time = 2:31

AFAP
10 burpee to medicine ball + twist + HSPU

Time = 1:58

AFAP 
11 (because I lost count) burpee + 4 windshield wipers

Time = 1:57

AFAP
10 wall crawl (nose to wall) + 15-second headstand hold

Time = 2:45

AFAP
10 burpee + WBS (25# & 10′)

Time = 1:17

AFAP
10, 8-count burpee + 100m (50m out & back) shuttle sprint

Time = 5:52

AFAP
10 burpee to KB + Russian KB swing, 70#

Time = :55

AFAP
10 weighted & twisting burpees, 45# 

Time = :51

AFAP
Box jump inverted pushup + burpee + box jump, 30″

Time = 2:30

AFAP
10 parallette pass through burpees, i.e., end with jump & clap

Tme = :50

Monday, July 16

AFAP
21 burpee + deadlift, 185#

Time = 3:15

AFAP
36 plate burpees, 45#

Tme = 4:30

AFAP
45 burpee + strict ring dip

Time = 7:17

AFAP
51 burpee + strict T2B

Time = 8:56

AFAP
21 burpee + strict HSPU

Time = 4:54

AFAP
27 KB SDHP, 70#

Time = 3:27

Tuesday, July 17

AFAP
10 burpee + 10 unbroken dus

Time = 3:20

Talk about getting the heart racing…

AMRAP 3:20
20# medicine ball burpee + medicine ball clean

Score = 35 reps

AMRAP 3:20
Burpee + parallette hop over (l) 
Burpee + parallette hop over (l) 
Burpee + parallette hop over (r) 
Burpee + parallette hop over (r) 

I set up the parallettes so that I could complete a burpee between the 2 stations.

Score = 40 reps

AMRAP 3:20
Burpee to sandbang + sandbag clean + twisting hop over

Score = 21 reps

AFAP
21 reps burpee + 10m uphill sprint + 10m downhill & backwards sprint

Time = 4:05

The neighbors think I’m crazy.

AFAP
21 burpee + lateral box jump (20″) + twist

Twenty-one reps both l & r sides, so 42 total burpees.

Time = 5:44

AFAP
21 “yoga” burpees
1. hands to floor
2. feet to plank
3. chest to floor
4. back so feet on floor and cobra
5. tuck toes and push up to plank
6. down dog
7. plank
8. jump feet to hands
9. jump and clap

Talk about a shoulder burner…

Time = 3:18

Thursday, July 19

I took Luke for a long walk at the Biltmore. It was a somewhat cool 68 degrees, and we both enjoyed ourselves.

Press
Establish 2RM

I completed 2 reps @ 139#, a mere 1# PR. And I’ll take it. As I often said, when you push you should pull.

Weighted pull-up
Establish 2RM and 1RM

Fifty-five pounds for 2 and 64# for 1. PRs, both. So there’s that.

AFAP
150 reps
Medicine ball burpee + medicine ball clean + WBS (20# & 10′)

This. Was. Tough. I completed in 15 sets of 10 unbroken reps, and didn’t miss a single shot. Yeah! In addition, I had a negative split, and completed the reps in 24:17. Give it a try.

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