Posts Tagged ‘box jump’

Workout of the Week

Tuesday, October 12th, 2010

Don’t give me that. You knew this was coming.


Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd.  Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.


10 Double pump wall balls

5 Ball Slam (same load as above)

5 Box Jump

5 OH KB Swings

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Workout of the Week

Tuesday, August 31st, 2010

We’re going to keep practicing with the double unders this week. Learn to love ‘em. It makes life a lot easier!!

Record your time and loads.

Load suggestions: Beginner men/women  25lbs/15lbs  for man maker and 55lbs/30lbs barbell for snatch.

Intermediate men/women  35lbs/25lbs for man maker and 95lbs/45 lbs barbell for snatch.

Advances men/women          50lbs/30lbs for man maker and 115lbs/65lbs barbell for snatch

6 Rounds

2 Man makers

4 Hang Power Snatch

6 Box Jumps

30 Double Unders between each round

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Workout of the Week

Tuesday, August 17th, 2010

10 Sets. 10 reps of each in the first, 9 in the second, 8 in the third…1 in the 10th.


Record your loads and total time.


Man Makers

Ball Slam

Box Jump

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