Today's workout is...
30 Squat cleans @ 60/40kg
20 Handstand Push ups
10 muscle ups
50 Box jumps 24" Box
Showing posts with label Box jumps. Show all posts
Showing posts with label Box jumps. Show all posts
Saturday, 26 May 2012
Wednesday, 23 May 2012
Monday, 30 April 2012
Monday 30th April
Run a mile
10 handstand push up
20 skin the cat
30 ring dips
10 push ups
20 box jumps 24"
30 lunges 20kg O/H
Run a mile
10 handstand push up
20 skin the cat
30 ring dips
10 push ups
20 box jumps 24"
30 lunges 20kg O/H
Run a mile
Tuesday, 13 March 2012
FREE W#151 13 march 2012
CrossFit Games open workout 3
Complete as many rounds as possible in 18 minutes of:
15 x 24" box jumps
12 x 53kg push press
9 x toes to bar
Scaled
20" box and 30kg on the push press
Complete as many rounds as possible in 18 minutes of:
15 x 24" box jumps
12 x 53kg push press
9 x toes to bar
Scaled
20" box and 30kg on the push press
Friday, 2 March 2012
Tuesday, 21 February 2012
TM W#25 Feb 22 2012
Today Workout is...5 Rounds for time
300m Run
20 box jumps
20 lunge jumps
20 double knee jumps
Rest between rounds = 60/90/120/150 seconds respectively per round.
Sunday, 29 January 2012
Tough Mudder workout 8 - Jan 30th 2012
Today's training is ...
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Wednesday, 25 January 2012
Tough Mudder workout 5 - Jan 26 2012
Today's workout is ...
Helen
P1
3 Rounds For Time
Run 400m
21 Kettle Bell swings 55lb
12 Pull ups
Adjust the weight on the KB swings as necessary. 55lb = Approximately 24kg
Beginners should practise the KB swings to shoulder height and work their way up to above head before adding weight. Control and movement efficiency and safety is most important.
P2
As many rounds as possible in 20 minutes
20 Box jumps
20 Back Extensions
20 Double unders
20 sit ups
Sunday, 8 January 2012
January 9 2012
Warm Up 12-15 minutes
TrickyFit warm up video plus :
Warm up work out
21-15-9
Pyramid lunges, KB swings light 8-12kg, Toes to Bar
Work Out = 16 minutes
Tabata - 8 Rounds of each exercise - 20 sec work + 10sec rest per exercise
Double Unders
Box Jumps 28" box
Bent over Row BB 20kg
KB Front Squat 12kg/ hand = 24kg total
4 exercises x 30 sec = 2 minute per round for 8 rounds = 16 minutes
Cool Down
Light spin on the bike or jog followed by routine stretching and quality nutrition
TrickyFit warm up video plus :
Warm up work out
21-15-9
Pyramid lunges, KB swings light 8-12kg, Toes to Bar
Work Out = 16 minutes
Tabata - 8 Rounds of each exercise - 20 sec work + 10sec rest per exercise
Double Unders
Box Jumps 28" box
Bent over Row BB 20kg
KB Front Squat 12kg/ hand = 24kg total
4 exercises x 30 sec = 2 minute per round for 8 rounds = 16 minutes
Cool Down
Light spin on the bike or jog followed by routine stretching and quality nutrition
Sunday, 18 December 2011
December 17th 2011
2 Rounds
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
Tuesday, 6 December 2011
December 7th 2011
Dynamic Speed Day
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Saturday, 26 November 2011
27 November 2011
THE SUNDY HUNDI
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time
Saturday, 8 October 2011
October 9th - Row happy
Skills Training
Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)
8,8,7,7,6,5,4,3
Chin ups
8 rounds of max reps (play around with grips wide/close/under/over)
Daily Dose
3 rounds for timeRepetitions of 21/15/9 (For the push ups and box jumps)
300m Row
Push up w/Toes on box
Box jumps with dumbbells
Record your time in comments!!
Record your time in comments!!
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