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box jump

07.18.14

Warm-up 1) Mobility as needed 2) Practice Kettlebell snatch. Work up in sets of 3/arm using the heaviest load possible Gymnastics 3) Push B Barbell 4) No foot Power snatch 3×3 5) No foot Power CNJ 3×3 Do not perform these touch and go. Reset after each lift and perform witho
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05.20.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) 1-3 rds, 3 Muscle snatch/ 3 Snatch PP/ 3 Pressing snatch balance(3 sec hold)/ 3 OHS(3 sec hold)/3 Sotts press Barbell 3) Snatch 8×2 (add weight from last week) 4) Sotts press 5×3 5) Front squat 5-5-5-3-1+ (75-75-75-85-95%) Superset 5-10 Stri
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05.11.14

Warm-up 1) ) 30 Jack variations/ 10 walk-out + Push-up/ 20 GHD-sit-up/ 20 Hip extension Barbell 2) *Deadlift 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superset 3-5 Muscle-ups after each set 3) Weighted GHD sit-ups 3×8 Conditioning 4) For time: 10-1 Box jump (30/24) 1 Rope cli
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04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100′ 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last powe
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03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box
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03.14.14

Warm-up 1) Row 750mtr (Slow) 2) 2rds, 10 Hip extensions/ 10 Back extensions/ 10 GHD sit-ups/ 50 Dubs Bartbell 3) DE Banded Deadlift 40%x2EMOMx10 4) Deadlift  315/205 x 3 x 5 sets, 5-7 Rebounding BJs after each set to establish your bounce and rhythm. Open WOD 14.3 5) Complete as many
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03.12.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Work up to a max Split jerk 4) Back squat 80% x 3 every 90 seconds x 6 sets 5) 5 Minute AMRAP 4 Power clean (135/95) 8 Toe to bar 12 Box jump (24/20) rest 2 minutes 5 Minute AMRAP 4 Deadlift (205/185) 8 Toe to bar
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02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute
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02.12.14

Heraean Games are this weekend at Sunlife stadium. Come support our female athletes. Click this link for information. Competition Wednesday WOD 1) 10 minute AMRAP 9 Reg standard box-jump (24/20) 7 Power clean(115/75) 5 STO at 20 minute mark WOD 2) 18 minute AMRAP 5 Muscle-up 50 Wall-b
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02.08.14

Warm-up 1) 5 minute HS walk practice 2) 9 T2B Every 30 Seconds x 7rds or failure to meet within time frame Barbell 3) Dynamic effort Banded Deadlift 45%x2 EMOMx12   Conditioning 4) For reps:  3 minute AMRAP, Regional standard Box jump (24/20)  rest 1 minute 3 minute AMRAP, Wall-ball(2
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