Plyos & Shuttle Runs


You might have noticed that we have been sprinkling in more ployometric box jumps and shuttle runs into the mix over the last few months.  Did you guess that we were getting you prepped for this past Saturday’s Beach Bowl? … but in general we are trying to get you prepared for life.  That’s right, sports and play should be part of your life.  You don’t have to be the next Kobe Bryant,  but who doesn’t want to be move better in a game of pick up basketball, their company softball league, or a  in game of tag with the kids.   Or bodies were meant to move, so why not have fun while we are doing it.  I don’t know about you, but I don’t want to grow up I’m a Toys R Us kid.

All of these variations of plyometric box jumps are teaching your body to be more explosive and dynamic in real life situations.    Keep them up and you might soon be the all star of your weekend warrior pick B Ball game.  As an added bonus they increase the explosive hip drive you use in the clean & jerk, snatch.  What a win win, right?  Rock star on the court and a rock star on the bar… Not at the bar Saturday night, I’m talking on the bar here in the box.

Adrian showing off some made hops in the seated box jumps..

Adrian showing off some made hops in the seated box jumps..

Additionally, the shuttle run drills we have been doing will help you with the change of direction and burst of speed that is needed for you weekend warrior endeavors.  Couple that with explosive hip drive you get from the box jumps and in no time you will be kicking everyone’s ass at the company softball game or Saturday co-Ed soccer league.

Run Jimmy Run!

Run Jimmy Run!

We hope you have been enjoying the new mix to the WODs.  Now go out and dominate this weekend!


Military/Shoulder Press 3 x 3
Push Jerk 3 x 2

3 Rounds:
8 1-legged Box Skip

See video below. It’s not the best, but it gives a decent description.  Definitely use your arm swing to start the movement.  You don’t have to go side to side on the box.  You can stay behind it alternating which leg is up, just as he is in the video.  Choose a box where your quad is parallel to the ground or slightly higher than knee.

10 Rounds:
Strict Pull-Ups
100m Sprint
30 sec. rest

Strict pull-up reps are as follows:
10 – Rounds 1, 2
7 – Rounds 3, 4, 5
5 – Rounds 6, 7, 8, 9, 10