box jump's tag archives

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 power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

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 jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...

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 reps as possible in 8 minutes of: (135/95) Deadlift, 10 reps 15 box jumps, 24-inch (185/135) Deadlifts, 15 reps 15 box jumps, 24-inch (225/ 155) Deadlifts, 20 reps 15 box jumps, 24-inch (275/185) D...

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 12 Box jump (24/20) 4) Practice Muscle-ups or bar muscle-ups (barring hand tears)

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 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

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-ball(20/14-10') 10 Muscle-up 40 Deadlift(205/155) 15 Muscle-up 30 OHS(115/75) at 50 minute mark WOD 3) 5 Minute AMRAP Bar touch burpees

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(20/14-10') rest 1 minute 3 Minute AMRAP, Deadlift (185/105) rest 1 minute,  3 Minute AMRAP, Burpees Gymnastics 5) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.01.14

Warm-up 1) 5 minute light row 2) Mobility 3) 12 wall balls(20/14)(10') Every 30 Seconds x 5 Barbell 4) DE Banded DL (Clean grip and stance) 40%x3EMOM x 10   WOD 5) 2 minute AMRAP, Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP, T2B rest 1 minute 2 Minute AMRAP, Deadlift (225/155) rest 1 minute 2 Minute AMRAP, Cal row or Airdyne rest as needed Finisher 6) For time: 30 Strict HSPU/ 50' HS walk.

01.18.13

Warm-up 1) 5 minute light row 2) Mobility for lifts 3) 10 wall balls(20/14)(10/9') Every 30 Seconds x 5 Barbell 4) DE Deficit Deadlift 45%x2EMOMx10 Conditioning 5) For reps: 3 minute AMRAP-Regional Sandard Box jump (24/20) rest 1 minute 3 Minute AMRAP-T2B rest 1 minute 3 Minute AMRAP-Calorie row or calorie airdyne More conditioning 6) Heavy Prowler Pushes, 40 yds in 20 seconds or less. Determine load based on that time frame to complete.

01.11.13

Warm-up 1) Practice skill of choice Barbell 2) DE Deficit Deadlift 40%x3EMOMx10 3) 10 x 20yd power prowler pushes, Load up with as much weight you can push for 20 yds in 10 seconds Rest WOD 4) 3 rounds under 3 minutes, then AMRAP with the balance of 10 minutes of : 15 Reg standard Box jump (24/20) 12 DL(165/108) 9 T2B