*Schedule Note*
Today, Wednesday June 17th, all indoor classes are cancelled. We are having a giant fan installed.
Broad Jumps
Take 10 minutes to find a max standing distance broad jump
Notes
Today we are going to test out standing broad jump. From standing still, jump as far forward as you can. Make sure to keep your knees tracking over your toes as you load up, take off, and land. Just like when we squat or deadlift and screw our feet into the ground to externally rotate in the hip, you will do the same thing when you load up for your standing broad jump.
Compare to 20200421.
Conditioning
2 Sets
Complete as many reps as possible in 7:00
- 3* Deadlifts
- 3* Box Jumps or 6/4ft Broad Jumps
- 3* Push Ups
Rest 3:00 between sets.
*Add 3 reps every round.
Notes
Today’s conditioning in 2 sets of 7:00 of work with 3:00 rest between sets. Your score is the total number of reps completed in the 7:00 each time. Try and stay consistent across both rounds.
The deadlifts may be performed with dumbbells, kettlebells, a barbell, or an odd object. It should be on the lighter side to allow you to stay unbroken as you increase in reps.
The box jumps should be done to a height where you will not hesitate between jumps. If you do not have a box, perform a 6/4ft broad jump for the same number of reps. For the broad jump, ensure a two-foot take off and two-foot landing.
The push ups should stay unbroken through the set of 12. Elevate your hands as needed.
At Home Endurance:
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
5 Sets
3:00 Moderate
:30 Easy
2:00 Moderate
:30 Easy
No additional rest between sets
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 60-70 RPM Moderate: 75-85 RPM |
Easy: 2k + :25 Moderate: 2k + :10-15 |
Easy: 45-55 RPM Moderate: 60-75 RPM |