FREE Training - FREE Conditioning | Burr Strength

April Conditioning 

EMOTM 10
Sprint 50y
W: 10 Pushups
M: 15 Pushups


Rounds for time
2 Rounds
Sandbag Carry to end and back
At each end: 3 Rounds of 5 Pushup, 10 Squats, 15 Mountain Climber
If you drop sandbag on walk, 5 Burpees


Circuit

30s per exercise; no transition ; 3 Rounds
1. Chest Passes to Floor
2. 1 Burpee, 5 Lateral Shuffle
3. Rotations
4. Mountain Climber
5. 3 Pop Squats, 10 High Knee Runs


EMOTM 10

Sprint 100y


Rounds for time
5 Rounds
Sandbag Carry 100y
15 Sandbag Pushups
15 Jump Overs


Circuit
30s per exercise; no transition ; 3 Rounds
1. Slams
2. Backstep Lunge with Hop
3. Bear Crawl
4. Mountain Climber
5. High Knee Runs


Ladders and Ropes
Each Down/Back x3, 50 Rotations Between
In/Out | Icky Shuffle | Skiers | Hop with Burpee | Lateral Steps


3 Rounds
Sled Pull 50/50
Sprint 50/50
Farmer Carry 50/50


EMOTM 10
E: 20 Swings


O: 15 Dead Slams

12x 30s Rounds (15s Rest)

E: Punching Combos
O: Rotations or Jacks


3 Rounds
Run 1 Lap
15 DB Thruster
6 Burpee Broad Jump


EMOTM 10
E: 20/20 Sled Sprint
O: 3 Stair Sprints

March Conditioning 

Complex
2-4-6-8-10-8-6-4-2
If you drop the bar, you have 10 Burpees before you can continue.
RDL - Row - Clean - Press - Squat

3 Rounds
Run 1 Lap
25 Slams
10 Box Jumps

EMOTM 10
E: 5x 10 High Knee, 1 Burpee, 1 Lateral Jump
O: 25 Rotations, 25 Mountain Climbers


3 Rounds for FASTEST Time
6 alt sandbag clean
3 sandbag lateral burpee
10 sandbag squat

6 Round
Sled Sprint
Sprint down and back

EMOTM 10
E: 6 LMR Slams
O: 50 Rotations


EMOTM 10
E: 25 Jump Squat
O: 5 Pushup, 10 Squat, 15 Mtn climber


3 Rounds
50x Punches
50x Jump Rope
10x Box Jump/Step Up

Then

10 Long Hall Sprints


3 Rounds
20 KB Swings
4 Long Hall Sprints

Then

3 Rounds
10 Slams
2 Sled Sprints


4 Rounds

2 Sleds
4 Long Hall Sprints
8 Jump and Slams


4-5 Total Rounds
30x Punches
30x Jump Rope
30x of High Knees
30x Moving Skaters


EMOTM 10
E: 6 Shuffles (3 Jump Squat at end)
O: 5 Thrusters, 10 Slams, 15 Squats


3 Rounds
6 Sleds
4 Long Hall Sprints
2 Stairs


8 Total Rounds
30s of Boxing
30s of Jump Rope
30s of High Knees


EMOTM 10
E: 10 KB Swing, Squat & Press
O: 10 Lat TD & 3 Burpee

February Conditioning 

(3) Conditioning - 2-3 Rounds (10m Limit)
100 Rotations, 25 Swings, 25 Jump Squats, ¼ Mile Run


(3) Conditioning  - EMOTM 10
E: 10 Shuffles /w Touch Down O: 3x: 1 Slam, 3 Toe touch around, 1 burpee


(3) Conditioning - 5 Rounds!! Get it Done!
Farmer Carry Down and back
Sprint down and back
Sled down and back


(3) Conditioning - AMRAP 10min
2 Sled Pushes (1 Bag), 4 Shuffles Across room with 3 Burpees each side, 10 Pushups


(3) Conditioning - EMOTM 10
E: 20 Rotational Slams
O: 25 KB Swings


(3) Conditioning - 5 Rounds!! Get it Done!
Farmer Carry Down and back
Sprint down and back x2


(3) Conditioning - Get it Done!
4x Heavy Sleds, 6x Medium Sleds, 8x Light Sleds. Every minute over 6m is 5 burpees.


(3) Conditioning - EMOTM 10
E: 40 Rotations
O: 40s Plank


(3) Conditioning - AMRAP 10
Sprint down and back with Sled.
Sprint down and back without Sled.
20 Pushups, 20 Squats, 20 KB Swings


(3) Conditioning - Get it Done!
4x Heavy Sprints, 4x Medium Sprints, 4x Light Sprints - 100 Rotations between weights


(3) Conditioning - EMOTM 10
12 Swings, 12 Squats, 12 Jacks


(3) Conditioning - EMOTM 10
50 Rotations 2 Lat TD
40 Rotations 4 Lat TD
30/20/10/10/20/30/40/50 Rotations ||| 6/8/10/10/8/6/4/2 Lat TD

 

 

January Conditioning 

(3) Conditioning - EMOTM 10
25 Star Jumps
2 Sled Sprints


(3) Conditioning - 5 Rounds
30 Rotations
30 Mountain Climbers
30 Jacks


(3) Conditioning - 10m Amrap
Sled Push then Pull
2 Sprints
10 Pullups


(3) Conditioning - EMOTM 10
30 Jump Rope Rotations
25 KB Swings


(3) Conditioning - 1 Round Any Order
500m Row
6 Push Sled
25 Ball Slams
100 Rotations


(3) Conditioning - 10m Amrap
6 Sled Sprints
3 D/B Room Shuffles
50 Rotations


(3) Mind Set - 1, 2, 3… 10, 9, 8….2, 1
RFESS, Pushups w/ Renegade Row


(3) Conditioning - 2 Rounds
Row 300m for time
The amount of time it took do for jump rope or double unders.


(3) Conditioning - 5 Rounds
2 Sled Sprints
:30s Jump Rope
:30s Squat Jumps


(2) Mind Set - 10, 8, 6, 4, 6, 8, 10 Reps of:
Anytime you set the KB down to rest, you must perform a 30s plank
Single Arm Kettlebell Swings (Left Side)
Single Arm Kettlebell Swings (Right Side)
Normal Kettlebell Swings


(2) Volume - 3 Rounds
Max Weighted Pushups/Regular Pushups
12 Pull-Ups
12 Hammer Curl
12 DB Skulls


(2) Conditioning - Get it Done:
10 Total Sled Sprint/Push
Take the rest you need between each push.