Tag

Box Jumps

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 6 3 Push Jerk @ 135/95 9 Burpee Box Jump @ 24/20

LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet...

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...

SKILL: Max Height Box Jump WOD: 30 Burpees 30 Clean & Jerk @ 135/95 30 Burpees

SKILL: 200m Row sprint 2 x 100m Row sprint WOD: 1-2-3-4-5-6-7-8-9-10 Weighted step ups – HAP 5 Box jump after each set

SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

LIFT: Deadlift – 5 RM WOD: EMOM x 12 odd: 12 Box Jump even: 8 T2B

LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees

SKILL: Paralette pass throughs WOD: 10 to 1 Burpee Box Jumps @ 24/20 3 Hand Squat Cleans after each set (heavy and unbroken)