Tag Archives: Box Jumps

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.

Deadlifts then Box Jumps, Burpees and KB Swings

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Not for time do 6 rounds of

  • 3 x Deadlifts

Rest exactly 3 minutes between lifts.     Start round 1 at 50% of what a possible 3RM would be then go up from there…

Then do 2 sets of AMRAP in 7 minutes of:

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

Rest 3 minutes before starting the second round.

Results: Deadlifts 135/185/225/255/270/275lbs (125kg).  For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.

Back Squats then Box Jumps, T2B, Sandbag Thrusters and Dips

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Not for time do five rounds of

  • 5 x Back Squats

For time do

  • 50 x Box Jumps
  • 25 x Toes to Bar
  • 50 x Sandbag Thrusters
  • 25 x Dips
  • 50 x Sandbag Thrusters
  • 25 x Toes to Bar
  • 50 x Box Jumps

Results:  Back Squats, finished with 5 x 185lbs.  For the metcon, compare to July 27, 2014 workout when the result was 20:30…  This time 17:30.  Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.