Tag Archives: Box Jumps

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.

Pullups then Wallball, DB Snatch, Box Jump, Push Press and Row

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4 rounds of the following Pullups Complex

  • 3 x Pullups
  • 3 x Wide Grip Pullups
  • 3 x Chin Ups
  • 3 x Ice Cream Makers (from Bar using either grip)

Then “Date Night” WOD from WODWell… for time

  • 90 x Wall Balls (Sandbag Thrusters)
  • 80 x Alternating Dumbbell Snatches @ 20kg (40 per arm)
  • 70 x Box Jumps
  • 60 x Push Press @ 85lbs
  • 50 Calorie Row

Reesults: Pullups were really hard. Broke often. Metcon: 29:55, probably could have gone lighter on the push press to keep up the pace.

Round Times