Wednesday 6.23.10

Ross Enamait, of Rosstraining.com, is an innovative boxer and trainer, whose training style is among the most intense that you will find. In his article, Burpee Conditioning, Ross explains how to execute burpees, tells us how underrated the exercise is and gives different versions of this exercise. Our burpee is a mix of several variations to include a push up and a jump.

SWOD: Push Press 3-3-3-3-3-3

Metcon: With a continuosly running clock, complete 1 burpee in the first minute, 2 burpees on the second minute, 3 on the third....and so on. If you can't complete rounds on the minute, continue until you at least reach 12 minutes.

For the SWOD, although we all made improvements on our Totals, many of us shared the same frustrations in our overhead strength. So lets push our strength up by lifting more weight than we are able to with just a strict shoulder presses.

For the metcon, this is a burpee ladder with fun, competitive edge to it. Who can go the longest while completing the set repetitions in the allotted time? Can you go 10 minutes? 15? 20?

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