Thursday 1.17.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

ALPHA

20 MIN GOAT/WEAKNESS WORK & 20 MIN SKILL PRACTICE

Wednesday 1.16.19

“ABC’s”
AMRAP 15
20 Push Up
40 Air Squat

Alpha

AMRAP 10

20 GHDSU

10 Front Squat 185/125#

Tuesday 1.15.19

Open
“Eva”
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Fitness
4 rounds for time of:
Run 800 meters
20 kettlebell swings
20 pull-upS

Alpha
5 Rounds:

Complex of:

Power Clean, Push Jerk, Front Squat, Hang Clean, Split Jerk without dropping the bar. @ 65-70%

50 DU (MUST BE UB)


3 Rounds
1 Pegboard Ascent
5 TTB + 3 CTB Pull Up + 2 Pull Up (Must be UB)

Monday 1.14.19

Open & Fitness
50-40-30-20-10
Medicine Ball Clean 20/14#
Box Jump 24/20”

Alpha
Back Squat 30X0; 3,3,3,3,3 (add load with each set and finish at 90% effort - not Max)

Core/Gymnastics
3 Sets
A1: Strict Toes to Rings
3110; 6-8 reps
A2: Tuck L-Sit on Parallettes
Accumulate 30 in this position
https://www.youtube.com/watch?v=Y27Jy1u4ZcY

BOX BRIEF
January 19 - WHOLE LIFE CHALLENGE BEGINS: REGISTER HERE
January 19 - Warrior Affiliate League - Fantastic 4. Support “Reason Freedom Norman Ave” @ LPCF
Jan 21 - REASON OPEN Registration Begins

Saturday 1.11.19

Teams of 2
AMRAP 30
50 box jumps
50 pull-ups
50 kettlebell swings 70/53#
50 walking-lunge steps
50 knees-to-elbows
50 DB push presses 50/40#
50 wall-ball shots 20/14#
50 burpees

Alpha
A1: Barbell Z Press 8,7,6,5; rest 2mins
A2: Incline Dumbbell Bench Press Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets
A3: Strict Matador Dip 21X1; 4-6reps; rest 60sec x 3 sets
B: 17 MIN FLOW
Bike 30 Cal Paced
200 Feet Farmer Carry 70/53#

Friday 1.10.19

5 rounds for time of:
400-m run
15 thrusters 75/55#
10 burpees

Alpha
3 Rounds:
2 MIN ON/1 MIN OFF
50 Double Unders
AMRAP Squat Snatch 155/105#

For Distance
10:00 Bike Erg x 3
Rest 3:00

Thursday 1.9.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

Alpha

20 min GOAT/Weakness Work & 20 min SKILL practice


Wednesday 1.11.19

Front Rack Box Step Up 3x5 (Increase load 5# from last session; 5# not 5#/side)

Strength/Gymnastics Accessory
15 MIN Flow

Sled Rope Pull 50’ (Tough)

5 Renegade Rows/side

5 Strict Toes To Bar

5 Single Arm Tempo DB Press/side

Alpha

Tempo Back Squat 32X1; 6,6,5,5,4;

rest 2-3mins (focus on great positions this week - maintain strict tempo)

Tempo Lean Away Ring Pull Up

X121; 4-6reps; rest 60sec x 3 sets

Tuesday 1.10.19

Open & Fitness
DB Bulgarian Split Squat 3x20/side
Open: Superset w/ 10-25’ HS Walk (3 Attempts Max)
Fitness: Superset w/ 6 Wall Walks

50 Burpees for Time

Alpha
Build to Heavy Complex of:
Power Clean, Push Jerk, Front Squat, Hang Clean, Split Jerk without dropping the bar.

On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups*
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups*
3 minutes of GHD sit-ups|
3 minutes of bar muscle-ups*

*Sub CTB Pull Up