The Grind

Sep 23rd Tuesday

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Starting off with some slower/more focused strength work + a fan-favorite benchmark...the Max Height Box Jump! Each round, complete an attempt or two at max height. Remember there should be no walk up (feet firmly planted to start). Use a powerful arm swing + knee drive to get those legs up! Then, we've got some station work - spend 4:00 at each station, working for 0:40 and resting for 0:20. After 4 rounds/minutes, take 1- 2:00 of rest before rotating to the next station. Count reps on Slamballs only!

4 Rounds

Level 1
8 BB Floor Press8 Slant Board Goblet Squats 8 Half Kneeling Windmills (Per side)Attempt at Max Height Box Jump

Up to 35#

Up to 10#

Up to 8#

5/side Step-Ups

45#

15#

10#

55/65#

20#

12#

75#+

25#+

15#+

4 Rounds at Each (0:40 Work / 0:20 Rest)

Level 1
A) Battle RopesB) Row for CalsC) Slamballs - COUNT!D) Hanging Leg Raises

10#

Lying Leg Raises

15#

20#

25#+