box jumps's tag archives

06.13.14

Warm-up 1) 4 rds, even: 10-15 calorie row/ odd: 25 Double-unders 2) Mobility as needed Gymnastics 3) Pull A 4) Max rep Push-ups Set abmat in between 35lb plates. With feet on top of 35lb plate lower  until upper chest touches abmat at the bottom of push-up 5) 5x5 Seated box jump to 30/24 (use bench to sit) Barbell 6) Back Squat, Week 3/ Day 3, [7 x 5@80%] Conditioning 7) 4 rounds for time 5 Muscle-up 20 Box jump (24/20)

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

01.02.13

Warm-up 1) 5 minute Airdyne or row 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols/ 30 Dubs Barbell 3) Split Jerk to max WOD 2) 10 rds each 40 yd power sled push(heavy) 100 yd sprint Alternate with a partner. Skill 5x15 Regional standard box jumps Rest as needed after each rd.

12.18.13

Competition Wednesdays Warm-up 1) Hip Mobilty 2) 2rds-25 Jumping jack variations/ 15 Drop squats/ 10 Dips/ 5 Strict C2B or 3) Work up to CNJ (75%) WOD 1) Open WOD 11.3 5 min AMRAP Squat clean Push Jerk (165/110) At 20 minutes WOD 2) 1K Row 25 Burpees At 35 minutes WOD 3) 3 rds 15 BJ(30/24) 20 C2B. Scored as 4 different WODs. SCT Reps, Row time, Row/burp, BJ/ C2B