Tag Archives: Box Jumps

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Bench Press

Final 2 rounds…

  •  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!

Rowing Lumberjack 20

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

  • 20 x Deadlifts @ 165lbs/75kg
  • Row 500 meters
  • 20 x Kettlebell Swings
  • Row 500 meters
  • 20 x Front Squats @ 115lbs
  • Row 500 meters
  • 20 x Burpees
  • Row 500 meters
  • 20 x Pullups
  • Row 500 meters
  • 20 x Box Jumps
  • Row 500 meters
  • 20 x Dumbbell Squat Cleans @ 12kg per hand
  • Row 500 meters

Results:  Nice long stamina workout to get the week started…. 33:18.

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Box Jumps, Thrusters and T2B

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3 rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 16kg (do 3 burpees every time you need to put the dumbbells down)

Results:  Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p.  Probably will redo it or something similar sometime next week.  Try it as prescribed and see how it goes.

 

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

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Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps