box jumps

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Monday, October 30, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 3rm
Set 2-6 reps @ 75% of 3rm
Set 3-Max Reps of 3rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: As Many Rounds as Possible in 15 minutes of:
15 Chest to Bar Pull ups
15 Box Jumps (24,20)
15 Kettlebell Russian Swings (53,35)
(40,32) Calories Airdyne

Thursday, October 12, 2017

Strength: Bench Press:
Teams of 2
5×5 Climbing
Perform 15 very light weight Dumbbell Chest Flys right after each set

Workout: As Many Rounds as Possbile in 10 minutes of:
10 Pull-ups
100 Meter Run
10 Deadlifts (185,115)
100 Meter Run
10 Box Jumps (24,20)

Accessory: 5 Rounds of:
10 V-Ups
10 Tuck ups
:5 Hollow Hold

Friday, September 29, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds
:45 seconds ON/ :15 second transition
Station 1 – Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Station 2 – Max Box Jumps (20”)
Station 3 – Max Dumbebell Devil’s Press
Station 4 – Max Calorie Row
Station 5 – Unbroken Battle Rope Slams
*Rest 2 minutes between rounds