Wednesday 4.25.18

Bring a Friend Today!

Open & Fitness

21-15-9

Bike Cal

KBS 53/35#

21-15-9

Row Cals

Burpees

21-15-9

Med Ball Clean

Run 200m

Alpha

Squat Week 3 Day 2

Back Squat 1x10 @ 60%

Back Squat 1x8 @ 65%

Back Squat 1x8 @ 70%

Back Squat 1x8 @ 80%

Back Squat 1x8 @ 85%

Front Squat 1x5 @ 60%

Front Squat 1x5 @ 65%

Front Squat 1x5 @ 70%

Front Squat 1x5 @ 70%

 

Tuesday 4.24.18

EMOM 8

3 Power Clean  

 

*Open must perform PC TNG

Open

AMRAP 15

15 Box Jump Over

12 Ring Dip

9 Power Clean 155/105#

 

Fitness/GPP

AMRAP 15

Box Jump Over

12 Matador Dip or Bench Dip

9 Power Clean 135/95#

 

55:00 - 59:00 Core

4x1:00 Plank

Alpha

15 min - Muscle Up Work; work your weakest positions

 

Monday 4.23.18

Open & Fitness
Back Squat 1x8 @ 65%
Back Squat 1x8 @ 70%
Back Squat 1x6 @ 80%
Back Squat 1x6 @ 85%

Open
2 Rounds
10 Front Squat 185/135#
20 CTB Pull Up
50 Double Unders

Fitness/GPP
2 Rounds
10 Front Squat 135/95#
20 Pull Up or Ring Row
100 Single Unders

Alpha
Front Squat 1x5 @ 70%
Front Squat 1x5 @ 75%
Front Squat 1x5 @ 80%
Front Squat 1x5 @ 85%

**Box Brief**
Wednesday, April 25 - Bring A Friend Day!

Saturday 4.21.18

Happy Birthday to Joshua Cano, Ruby Hung, Alex CAKES Han!!

Teams of 2:

1 Mile Run

21 KBS 88/70#

21 D Ball Squat 150/100#

800m Run

15 KBS

15 D Ball Squat

400m run

9 KBS

9 D Ball Squat

Cash Out: 150 Burpee Box Jump Overs

Alpha

A1) DB Bench Press 30X1 (Semi Supinated Grip); 3x 6-8 reps; rest 60 sec

A2) Dual DB Prone Row 2111 3x 6-8 reps; rest 60 sec

B1) Ring Row 2020; 3x max reps

B2) Ring Plank 30-60 sec unbroken

 

Friday 4.20.18

Open

21-15-9

Push Jerk 135/95#

CTB Pull Up

Fitness

21-15-9

Push Press 115#/75#

Pull Up

Alpha

Hang Power Snatch – Heavy Triple

2 Power Clean + 1 Jerk - Heavy Single

 

Thursday 4.19.18

MAKE UP DAY

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE? :P
     

Optional Flow/

AMRAP 20 @ Easy pace

0:30 Deadbug
0:30 Bird Dog
0:30 Bike
0:30 Tempo Ring Push Up 31X1

Wednesday 4.18.18

3 Rounds/Teams of 3:
100 Cal Row (cals shared)
50 Bench Press 135/95# (reps shared)
400m team run
(One athlete works at a time)
CAP 25

ALPHA

Backsquat 1x10 @ 60
backsquat 1x10 @ 65
backsquat 1x8 @ 70
backsquat 1x8 @ 75
front squat 1x5 @ 60
front squat 1x5 @ 65
front squat 1x5 @ 70
front squat 1x5 @ 70

Tuesday 4.17.18

PART A
“FGB” Style in 1 minute stations:

Wall Ball 20/14#
DB Push Press 35/20#
Row Cals
Burpee to Plate
Pull Up
Rest 1 min
(CAP 17)

PART B
B1) Heavy Ring Row 4x8-12 (Add plate if 12 Supine, Feet elevated is “too easy”)
B2) Box/Matador Dip 4x8-12

ALPHA
AMRAP 10
HS Walk 10' (must complete 5' minimum at a time)
10 Pistols

Monday 4.16.18

Open & FItness
Back Squat 1x8 @ 65%
Back Squat 1x8 @ 70%
Back Squat 1x6 @ 80%
Back Squat 1x6 @ 80%

EMOM 10
3x Deadlift @ 70% Effort
AMRAP TTB (Remaining time)

**Box Brief**
8AM CLASSES BEGIN THIS WEEK!

Saturday 4.14.18

Teams of 3:

150 DU

100 V-Ups

50 Toes to Bar

150 DU

75 V-ups

40 Toes to Bar

150 DU

50 V-Ups

30 Toes to Bar

150 DU

25 V-ups

20 Toes to Bar

 

Cash Out: 150 Burpee Box Jump Overs

 

Alpha

EMOM 16

1: 0:30-1 min D-BALL Hold

2: Most difficult variation of muscle up possible