Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Tag Archives: Box Jump
Monday 12.05.22
Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Wednesday 11.23.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Strict Press, with an empty bar 5 Box Jumps 10 Reverse Lunges 20 Ring Rows Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty …
Tuesday 11.22.22
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Wednesday 11.23.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Strict Press, with an empty bar 5 Box Jumps 10 Reverse Lunges 20 Ring Rows Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty …
Tuesday 11.22.22
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Tuesday 11.08.22
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Wednesday 11.02.22
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes A. Bench Press 15@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …
Tuesday 11.08.22
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Wednesday 11.02.22
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes A. Bench Press 15@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …
Thursday 10.20.22
Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Tuesday 10.18.22
Warm-Up 7 Minutes of Movement: 20 Jumping Jacks 20 Sit-Ups 10 Step Ups 10 Knee Raises Strength Push Jerk 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk for 2 sets. We are using …