Box Programming for Apr. 17-22, 2017
“Be strong and of good courage;” – Joshua 1:9
Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. $15.00 at Front Desk and/or email firstname.lastname@example.org. REGISTRATION DEADLINE MONDAY, MAY 1.
Monday, Apr. 24
*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.
*You may increase weight through the series up to 80% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did last week.
Choose Row, Bike, Ski Erg (make sure you are switching around each week)
5:00 Row/Bike/Ski @ 80% RPE
2:00 Max Plate Burpees
*Goal is to maintain the same calories in the second 5 minute interval as in the first.
Tuesday, Apr. 25
4 sets of 1-5 Strict Pull-Ups + 1-5 Kipping Pull-Ups*
*Choose a rep scheme you can handle for performing both movements back to back and unbroken. This may mean just doing one and one.
10 min. AMRAP
6 Strict HSPU*
15 Russian KB Swings (heavy)
100 m Run
*Scale with barbell Strict Press @ 65-75% of 1RM
Wednesday, Apr. 26
- 10 Wall-Facing Shoulder Taps – scale by performing with feet lower down on wall and hands farther from wall. Keep your midline tight and don’t sag!
- 3x attempts per set of Triple Broad Jump – minimize contact time on each jump. Stick the landing.
5 rounds for time:
9 Hang Clusters, 95/65#
35 Double Unders
Thursday, Apr. 27
DEADLIFT 4×3 @ 85-88%
No touch and go allowed. Set up, regrip & brace after each rep.
Accumulate 4 minutes of L-Sit Hold, Time Cap: 10 min.
4 Sets 25 ft. Two-Arm DB Overhead Carry, rest as needed.
3 rounds for QUALITY:
25 DB Glute Bridges
25 Hollow Rocks
15 Pause Ring Rows (2 sec)
75 Single Unders
Friday, Apr. 28
4 rounds for time:
400 m Run
15 S2OH, 135/95#
12 Burpee C2B Pullup (Scale down to Burpee Pull-Up or Burpee Jumping Pull-Up C2B)
*Replace S2OH with DB Push Press.
Saturday, Apr. 29
Open Box 9:00AM-12:00PM