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Posts Tagged ‘Burpee Box Jump’

Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Run: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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Sunday 03.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1:00 Calorie Bike at a 7/10 effort
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds:

A.
15 Thrusters
20 Toes-to-Bar

B.
15 Burpee Box Jumps, 20”/24”
20 Kettlebell Swings

C.
15/12 Calorie Row or Bike
200m Run

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

In each 3 minute station, you should have some rest. Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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