Gym: burpees

Showing posts with label burpees. Show all posts

Effort goes along way...

At Gym Revolt, we believe that it is always important to give max effort. Al demonstrates 100% dedication to every lift/exercise he does in the gym. Here he shows off his "ups" after doing a burpee.

Today's Recipe: Chicken waldorf salad

WORKOUT:
I. TABATA: sit ups (anchored)
II. 8 min AMRAP
a.) Swings x 20
b.) Pop push ups x 10
III. 3 ROUNDS: 45 sec on, 15 sec off
a.) High pull
b.) Bike abs
c.) Reverse rows
d.) Moving push ups

What are side burpees?

Side burpees are a variation of the "traditional burpee" that adds lateral movement to create slightly different muscle recruitment patterns for explosiveness. The bottom limit remains the same, when your chest/thighs touch the ground. When coming off the floor on "GR side burpees" we require the individual to try NOT to use their hands (as much as possible) and try to jump from the push up position and land into a low-squat. Once in this position, we have some sort of object (in most cases a barbell) on the side of the trainee and have he/she jump from one side of the object-over it-to the other side. See sequence pictured below.

Eric demonstrates proper explosive power during GR side burpees.

Looking for more on BURPEES?

Video of "How to" do Burpees properly

Past articles in the GR archives

Recipe Of the Day: Zucchini fritters

Workout:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Push press (135/75)
50-45-40-35-30-25-20-15-10-5
*Double unders
10-9-8-7-6-5-4-3-2-1
Hang cleans (135/75)

*If doing singles, multiply reps by 2.5

Group effort

Group burpee effort -in between rounds of "Speed Fran." 1 burpee for every 5 seconds you went over 2 minutes.

Recipe Of the Day: Omelet Muffins

Workout: 20min AMRAP
10x spider push up
20x squats
10x mountain climbers
20x squats
10x spartan push ups
20x squats
10x hindu push ups
20x squats

Synchronized burpees

Tim and Rocco match each other burpee-for-burpee during Saturday's WOD. Great job motivating and pushing each other!

Recipe Of the Day:Veal Chops

Workout: Off Day - take the day off and relax

"Filthy 60"

Rocco, Olga, and BL killing the burpees in the AM (during filthy 60)

Workout: "Filthy 60"

60 seconds * max rep, 60 seconds rest

Box Jumps (32",22",12")

Pull ups (reg, jump)

Swings (35,25,15)

Walking Lunges

Knee-2-Elbow

PushPress (95,75,45)

SLDL (95,75,45)

WB (20,14)

Burpees

Double Unders

Count reps for each, note them on rest, add at end for totals

Recipe Of the Day:

PB & J (Paleo style)

Progressing the reps...

Recipe Of the Day:

How to roast a Pumpkin


20min AMRAP (from 10/6): 1 SLDL + 2 burpees (+1 SLDL +2 burpees/round)

Times (I apologize if your time/rounds is not list, please comment or e-mail me w/ corrections):

Al: 10 burpees + 4 SLDL

Maria: 10 burpees + 20 SLDL

Olga: 10 burpees + 15 SLDL

Chrissy: 9 burpees + 18 SLDL

Burpee and dips = lethal combo

Recipe Of the Day:

Light Vegetable Soup

Olga and Michelle work hard on their burpees during Thursday's night workout. Don't let those hips sag down on those burpees!

Workout Of the Day:

25min As Many Rounds As Possible

250 jump rope

25 burpees

125 overhead claps

What are the guidelines for burpees?

Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is where your hands clap overhead with your feet off the ground and your hips and legs are fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.

Here's a video displaying proper form for burpees(Thanks to GR members: Rocco and Anthony)