Warm-Up
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Followed by…

Two sets of:
Barbell Kang Squat x 8 reps
Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-5 – 8 reps @ 70%
Set 6 – 6 reps @ 75%
Sets 7-8 – 6 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

guest
9 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Aaron Danielson
Aaron Danielson
May 22, 2023 4:14 pm

A. 4×160 3×185 2×195 2×8 160 1×6 170 2×6 180

B. Rx 4+5 box jo 185 reps

Charmaine Lightfoot
Charmaine Lightfoot
May 21, 2023 7:22 pm

Bs off 180# 124-145

5rnds+20+15+9

Renato Mendes
Renato Mendes
May 19, 2023 1:36 pm

Last set 6 reps @235

3 Rounds + 15 box jumps

Scarred by dead legs

Teresa Trojanowski
Teresa Trojanowski
May 19, 2023 11:12 am

A. Going off 265#: 185/215/225/185/185/200/215/215
B. 6 rounds RX (had to use 16# wall ball because I don’t have a 14#!)
Box jump overs and wall balls unbroken, T2B in 2 sets each time

Box 15.7
Box 15.7
May 19, 2023 11:07 am

A.
97,5 – 112,5 – 120 – 97,5 – 97,5 – 105 – 112,5 – 112,5 (kg)

B.
AMRAP 12 min. = 5 rounds (wall-ball 6kg)

Courtney (she/her/hers)
Courtney (she/her/hers)
May 19, 2023 10:00 am

A. Off 180#: 125, 145, 155, 125, 125, 135, 140, 142
B. Going for a hike instead. Took one jump on the box and the hamstring said “better not.”

Tim W
Tim W
May 19, 2023 8:26 am

A. 275-315-335-275-275-295-315-315
B. 4 rounds + 10 jump overs

Morgan
Morgan
May 19, 2023 6:36 am

A. Off 200#
B. 4+22 (20# WB)

Candy Olkey
Candy Olkey
May 19, 2023 4:43 am

A. Back Squats based off 191#
135×4
155×3
165×2
135×8
135×8
145×6
155×6
155×6