Box Programming for Dec. 14 -19
Box Programming for Dec. 14 – 19
Monday, Dec. 14
A. Warmup – 2 x 10 Romanian Deadlifts (RDL) with the bar
B. Back Squat – 5 x 5 @ 5-10# more than last week
**Sets across – use same weight for all sets!**
8 min. AMRAP
5 – 10 – 15…
Wall Balls, 20/14#
Russian KB Swings
*Continue increasing reps by multiples of 5 each round (20 – 25 etc.)
Tuesday, Dec. 15
3 rds. of:
:45 Reverse Snow Angels (3131) – slow and controlled, three up, one second pause at the top, three down, one second pause at the bottom. Do not touch ground with hands, and squeeze shoulder blades throughout!
:45 Tuck Crunch – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, then lower back down to hollow. Lower back stays flush to the ground at all times!
:45 Arch Rocks
B. Bench Press
1-Warm up with light to moderate weights, don’t overdo it.
2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.
3-Drop Set: MAX REPS at 90% based off today’s heaviest single.
6 min. AMRAP
20 Double Unders
10 Burpee Pullups
Wednesday, Dec. 16
A. 6 x 1 Snatch First Pull + 1 Snatch Second Pull + 1 Snatch Clean (front of knee)
Pull to the knees and hold for 3 full seconds, then pull to the power position and hold for 3 full seconds, then lower the bar to the hang directly in front of the kneecap and hold for the 3 full seconds; then finish with a hang snatch directly from in front of the knee.
B. Conditioning – for run times
2 x 800 meter Run
*Rest:work 3:2 (rest 1.5 what you ran)
**Max efforts! Both should be run all out.
Thursday, Dec. 17
A. Strict Pullups – 6 x 3 + :30 Strict HSPU
Perform a set of 3 pullups (scaling options below), then with no rest, immediately perform as many reps as possible in 3o seconds of strict HSPU. Rest between sets as needed. Try to increase the difficulty on the pullups compared to last week (e.g., heavier, more UB, slower negative, etc).
Weighted – heavy but doable and UB for the 6 sets
Strict – since there are less reps, try to do these more UB than the last two weeks
Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.
4 rds. for time
6 (Ring) Dips
9 Shoulder to Overhead, 115/75#
15 Box Jumps, 24/20″
Friday, Dec. 18
A. Romanian Deadlifts (RDL) – 4 x 6 @ (1111)
One second down, one second pause at the bottom, one seconds up, one second pause at the top. Use heavier load than last weeks but not so much that it becomes a sloppy partial deadlift instead of a true hip hinge RDL
1000 meter Row
50 Overhead Squats, 45/35#
30 Power Cleans, 135/95#
Saturday, Dec. 19
Come in and make up a WOD from the week, or work on a skill!
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi