Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 300m Row Then, 1 Round: 10 Push Press, with an empty bar 20 Sit-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @RPE7 2 sets …
Tag Archives: Box Jump
Monday 07.01.24
Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Monday 06.24.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 1 Round: 300m Row 10 Push Press, with an empty bar 20 Sit-Ups Strength Push Press 5@ RPE 7 5@ RPE 8×2 sets 5@ RPE 9×2 sets Strength Tip Objective: build to an RPE …
Saturday 06.01.24
Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted Pull-Ups 1×5 Repetitions @ RPE 7 1×5 Repetitions @ RPE 8 1×5 Repetitions @ RPE 9 Strict Pull Ups 1×8 Repetitions @ RPE 7 1×8 Repetitions @ RPE 8 1×8 Repetitions @ RPE 9 Strength Tip Objective: …
Tuesday 05.21.24
Warm-Up A) 12-9-6: Windmill, with a light kettlebell Overhead Squats, with an empty bar B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength Hang Snatch Above the …
Sunday 05.19.24
Warm-Up A) 1 Round: 400m Run 15 Push-Ups 15 Ring Rows 200m Run 15 Push-Ups 15 Ring Rows B) 2 Rounds: 10 Overhead Squats, with an empty bar 10 Step-Ups, on a box Workout For Time: 10-1: Overhead Squats, 75#/55# Sumo Deadlift High Pull, 75#/55# Strict Press, 75#/55# Box Jumps 20″/20″ 200m Run after each …
Sunday 05.05.24
Warm-Up A) Every 4 Minutes x 3 Rounds: 200m Run 10 Pull-Ups, 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity 3 Rounds: Alternating each station in order, 1 min on / 1 min off: Burpees Power …
Tuesday 04.30.24
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Saturday 04.27.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …
Thursday 04.18.24
Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push Press, with Dumbbells 10 Dumbbell Press 10 Step-Ups Strength 5 rounds: 8 Push Press 8-8-8-8-8 B. 8 Strict Pull-Up 8-8-8-8-8 *Superset A and B then rest 3 minutes Note: you should build to a weight …
Tuesday 04.09.24
Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18 Double-Under *sub double under with 30 singles B) Sprints 3 Sets 40 yd sprint 45 sec rest *Keep your pace consistent, don’t drop below 1 sec of your fastest time Strength Back Squat A) 1 set x …