6 rounds
40 sec Box Jumps (24/20”)
20 sec Rest
40 sec Pullups
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (20/14#)
20 sec Rest
40 sec T2B
20 sec Rest
6 rounds
40 sec Box Jumps (24/20”)
20 sec Rest
40 sec Pullups
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (20/14#)
20 sec Rest
40 sec T2B
20 sec Rest
6 rounds
40 sec Box Step-ups 20” (12,13,13,14,14,13)
20 sec Rest
40 sec Jumping Pull-ups (16,16,16,16,16,15)
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls 8#, 9’ (12,12,12,12,9,12)
20 sec Rest
40 sec HKR (9,8,9,9,9,9)
20 sec Rest
Felt a little queasy on a couple of the wallball rounds. A little rusty on these movements!!
Box jumps – 102
Pull-ups – 80
Wall balls – 114
T2B – 55
Total – 350
Mobility and Warm up
6 rounds
40 sec Box Jumps (20″)
(13,14,13,13,13,13)
20 sec Rest
40 sec Jumping PU/C2B
(17,15,17,15,15,15)
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (14#)
(13,12,9,10,12,15)
20 sec Rest
40 sec HLR
(12,12,11,11,10,10)
20 sec Rest
Struggled with the wall balls this morning…need to do this movement more!! 😰
Thanks Ingrid!!
6 rounds
40 sec Box Step-ups New Box 16” (15,15,14,13,15,13)
20 sec Rest
40 sec Ring Rows (12,12,12,13,12,11)
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls 8#, 9’ (10,10 ) Then switched to squats, (15,15,15,15)
20 sec Rest
40 sec HKR (9) Switched to Leg Levers (12,11,10,11,10)
20 sec Rest
Box Jumps – 77
Pullups – 53
Wall Balls – 69
T2B – 41
Not my best effort
Jumping Pull Ups – 20, 19, 18, 19, 18, 18
Box Jumps – 12, 11, 11, 10, 9, 8
HKR – 16, 16, 14, 14, 13, 14
WB – 8, 9, 6, 8, 8, 8
Thanks Blake!
6 rounds
40 sec Box Jumps (24/20”) – All rounds @ 12-13
20 sec Rest
40 sec Pullups – All rounds @ 11-12
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (20/14#) – All rounds 16-18
20 sec Rest
40 sec T2B – All rounds 8-10… except for last round @ 7
20 sec Rest
This will be good to toughen up the hands
Box jump – 109
Pull-up – 43
Wall balls – 77
T2B – 42
6 rounds
40 sec Box Step Ups (18”)
20 sec Rest
40 sec Jumping Pullups
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (10#)
20 sec Rest
40 sec HKR
20 sec Rest
Tried to get 15 reps in of each movement every 40 sec block, above and beyond that no idea in reps lol.
Thanks Kevin!
6 rounds
40 sec Box Jumps 24” (89)
20 sec Rest
40 sec Pullups (63)
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls 20# (83)
20 sec Rest
40 sec T2B (48)
20 sec Rest
Total 283
Thanks Kristen!
Box jumps: 72
Pullups: 36
wall balls: 67
T2B: 32
That was really tough after being off those movements for so long!
I didn’t want to overdo it, I picked a # of reps I felt like I could do each round and was mostly able to hang on to that number for all the rounds. Dropped a couple wall balls and T2B in the last couple rounds.
6 rounds
40 sec Box Jumps (20”) (7 reps for every round = 42)
20 sec Rest
40 sec Jumping C2B Pullups (13 for first round, 12 for the rest = 73)
20 sec Rest
Rest for 2 min
6 rounds
40 sec Wall Balls (10#) – went lighter to take it easy on my irritated neck/shoulder (10/12/12/10/12/12 = 68 reps)
20 sec Rest
40 sec Hanging Leg Raises (12/12/12/10/10/10 = 66 reps)
20 sec Rest
Total: 249 reps