Box Jumps

10 min AMRAP

• Burpees

10min Recovery/Warm-up

15 minutes AMRAP

• 3 Wall Walks
• 8 Cleans (115/80)
• 12 Box Jump Overs (20″ box)

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

10-minute Set-up/Warm-Up

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

Sport

5-minute Set-up/Warm-Up

Deadlift – (15 to 20 min)

• 2 x 5 (135/95)
• 1 x 5. (185/125)
• 1 x 3. (225/155)
• 1 x 2 (275/190)
• 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)

10-minute Warm-up

10-minute AMRAP

• 5 Hang Snatches (115/75)
• 10 Deadlifts
• 15 Box Jumps/Step-Ups

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget