Tag Archives: jump turns

The Final Countdown

Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″)   Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8   MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]

Climb That Mountain

Warm up and stretch, then 4 rds of: 100 mountain climbers 5 man-makers (35# DB’s) 10 single leg Bulgarian squats (each side) 15 180 jump turns   Then, complete: 100 TRX rows 100 Ab-mat sit-ups 100 DB punches (15# DB’s) 100 lateral jump-touches   As a team of two (one partner runs 400m, while the […]

Be Dynamic!

ROM Drills and *Dynamic warm-up, then 100′ Crab walk 100′ Bear crawl 100′ Walking lunges 100 Ab-mat sit-ups 100 Butt-to-ball squats 100 Double-unders   Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s)   MetCon: 4 rds for time of 10 slam balls (30#) 10 DB windmills (35# DB) 10 180 jump […]

Jump To It!

Did you set some resolutions for 2016?  Remember, when it comes to fitness, something is better than nothing.  Give yourself time to work back into it.  Have a plan, and even more importantly, an accountability partner.  Too many people jump back in thinking they can pick right up where they left off, get extremely sore, […]