Box Step-Ups

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


3 Rounds for Time

  • 21 Alt 1 arm Hang Snatches. (53, 35 KB)
  • 15 Goblet Squats
  • 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

8 min AMRAP Warm-up

  • 5 Pull-ups
  • 7 Push-ups
  • 10 Lunges

5 min Transition


30-20-10 For Time

  • Rowing Cals
  • Box Step-ups (20″)
  • Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

8 Minute Warm-up


It’s Not Always a Race- Not for Time

  • Buy In: 30/24 cal Assault (slow-moderate max pace 60rpms)
  • 3 Rounds
    • 4 Bent Over Barbell Rows (165/115)
    • 8 Toes-to-Bar
    • 12 Barbell Good Mornings (45/35)
    • 16 Weighted Sit-ups (15/10)
    • 20 Weighted 20″ Box Step-ups (30lb/20lb)
  • Cash Out: 30/24 cal Assault Bike (slow-moderate max pace 60rpms)

The focus for today is form while attempting to maintain a zone 2 or below heart rate.

For simplicity:

Zone 2 is 60 to 70% of max heart rate, and max heart rate is calculated by subtracting your age from 220.

Tags:

Chipper Friday For Time

  • 30 Cal Row
  • 30 Squats (95/65)
  • 30 Cal Ski
  • 30 Hang Power Cleans (95/65)
  • 60 Cal AB
  • 30 Hang Power Cleans (95/75)
  • 30 Cal Ski
  • 30 Squats (95/65)
  • 30 cal row

Resources and Guides

50 rounds Every 12 seconds (10 min)

  • Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

  • Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
  • Pull-Ups

Tabata 1 – Alternate

  • Assault Bike (65rpm+)
  • Box Step-ups

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups

Knee Strengthing

8 rds for time

  • 300m Row
  • 6 deadlifts (185lb / 125lb)
  • 12 Box Step-ups (20″)