Wednesday 11.14.18

8 Rounds For Time:
8 Power Snatch 95/65
32 DU

Alpha
5 Sets:
50’ Death March 35/25#
50’ Backwards Sled Drag

Spend 30 minutes on mobility


Tuesday 11.13.18

Every 4 Min x 4 Sets
10 Banded Deadbug Pull-downs
20 Hollow Body Rocks
30 Russian Twist 20/14

Every 3 min x 4 Sets
10 Incline DB Row 60/40
10 Single Arm DB Push Press 60/40


Alpha
4 Sets
Assault Bike 55-59RPM x 4 MIN
REST 3 MIN

5 Sets
10 UB Matador Dip
5 Box Jump Over 36/30”

Monday 11.12.18

Front Squat
2x6 @60%
2x4 @65%
2x4 @70%

AMRAP 8'
Row for Cals

Alpha
Push Press + Jerk + Pause 2-2-2-2
*Hold a 2 second pause at the top of the 2nd rep

4 Sets:
5 3-Point DB Row, right 50/40#
5 3-Point DB Row, left 50/40#
5 Bar Muscle Up
10 DB Push Press

Box Bulletin
Wednesday, November 14: Bring a Friend Day/Hyperice Product Demos
Saturday, November 17: Weightlifting Workshop
Saturday, December 8 - 5 Year Anniversary/Holiday Party
REGISTER FOR PARTY HERE!

Saturday 11.10.18

High Hang Snatch

2-2-2-2-2-2-2
*Athletes will pause for 1-2 seconds at bottom of squat each time they catch*


“Kruel Karen”
300 Wall Balls For Time 20/14
Farmers Walk 120’

*In teams of 2 you and your partner will complete 300 total Wall Ball’s. While one partner is working on the 300 Wall Balls the other must perform a 120’ farmers walk to 4 times across the gym*

Alpha
100 Double Under
21 Toes to Bar
75 Double Unders
15 Toes to Bar
50 Double Unders
9 Toes to Bar


Friday 11.9.18

Deadlift
5-5-5-5-5-5
*Start at 70% of 1RM and build to heavy 5 in small increments*


Bulgarian Split Squat
3x10 70/53


Alpha
5x5 Barbell Good Morning

Superset w/ 30’ Death March 35/25#


Wednesday 11.7.18

"Olympic Waves"
5 Sets NFT:
3 Squat Cleans @70%
*In between each set athlete shoauld rest 3 min*

For Time:
30 Cal AB
10 Squat Clean 245/165

Alpha
5x5 Strict Pull Up (weighted if possible)

Then:

Pull Up Complex
E2MIN x 10
4 Kipping + 6 Butterfly Pull Up


Tempo Banded Shoulder External Rotation 3130 + Banded Shoulder External Rotation
5 Sets of: 5 Tempo + 5-8 Regular
https://www.youtube.com/watch?v=G8GhpZNb6pU


Tuesday 11.6.18

3 Rounds For Time:
400m Run
15 Push Jerks 135/95
9 Burpee Box Jumps

Alpha
5x1 Power Clean + Hang Power Clean + Front Squat
Rest 2-3 min between sets; 185/125#

EMOM 10 // 0:20 transition between movements
ODD: 4 Pegboard Leg Raises + 5 Second Descent + 6 Leg Raises
EVEN: Ski 12/10 Cal


Monday 11.5.18

AMRAP 20'
50 Cal Row
50 OHS 95/65
50 Pullups
50 DB Snatch 50/35

Cooldown:
EMOM 8’ 0:30 Deadbug

Alpha

Snatch Waves EMOM 12
Min 1-3 Hi Pull + Power Snatch
Min 4-6 Panda Pull + Hang Snatch (Focus on third pull/pull under)
Min 7-9 2 Snatch
Min 10-12 Snatch

Back Squat 3x6 @ 77


Box Bulletin
Saturday, November 10 - Delta Force Competition (Chino CF, Chino)
Saturday, November 10 - PNKLLR Competition (Trojan CF, DTLA)
Wednesday, November 14 - Bring a Friend Day
Saturday, November 17 - CBK Weightlifting Workshop; Click to Register
Saturday
November 26-30 - Bring a Friend Week
Saturday, December 8 - 5 Year Anniversary Party!