Tag: High Jump

Warm-up

• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• 10 Monster Toe Touches
• 10 Trunk Rotations

Legs

4 Sets

• 14 Plyo Lunges (20# DBs)

3 Sets

• 10 Back Squat + Calf Raise (35#)
• 8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
• 30s BikeErg

4 Sets

• 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

• 8/8 Lateral Lunge (10# DBs)
• 10 No Push-up Burpee to High Jump (touch ceiling)
• 10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

• DB OH with Leg Lift + Leg wide scissor at floor (15#)
• Russian Twist (15#)
• Jack Knife + Reach to V (15#)
• Plank DB Pull throughs (15#)
• Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

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My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• 10 Monster Toe Touches
• 10 Trunk Rotations

Legs

4 Sets

• 14 Plyo Lunges (20# DBs)

3 Sets

• 10 Back Squat + Calf Raise (35#)
• 8/8 Front Foot Elevated Split Squats
• 30s BikeErg

4 Sets

• 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

• 8/8 Lateral Lunge (10# DBs)
• 10 No Push-up Burpee to High Jump (touch ceiling)
• 10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.