Box Programming for December 27 – 31, 2016
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
THE NEXT COUPLE WEEKS WILL BE “TRANSITIONAL” UNTIL THE OPEN PREP CYCLE STARTS OFF IN JANUARY. HAVE FUN, RELAX, TAKE TIME TO CLEAR YOUR HEAD FOR 2017!!
Tuesday, Dec. 27
A. Every 2 min. For 10 min. (5 sets)
3 Back Squats @ 80-85%
B. For Time:
Burpees (45 lb. plate)
For only those of you that did the “Ham Sweat Session” yesterday, you may switch Burpees for Row: 400m-200m-200m-400m.
Wednesday, Dec. 29
A. E.M.O.M. for 10 min.
5 TALL Box Jumps (this should be a height you have to concentrate on, practice being explosive through the hips).
From the rack: 5×3 Pause Jerk (hold dip 3s). You may build up but only if mechanics are good (you cannot re-dip after the pause, barbell must travel straight up).
Thursday, Dec. 30
A. Deficit Deadlifts 5X5
Stand on a plate (size will depend on flexibility, max height 45 lb. plate). Release the barbell at the bottom of each rep then re-grip and get tight before pulling. Be conservative (light to moderate) with weight since this is the first time we do this.
B. 5 Sets of:
Core Complex: 10s Hollow Hold + 5 Hollow Rocks + 5 Tuck Crunches + 5 Pike-Ups
Rest 1 min. Between each set
Friday, Dec. 30
New Year’s WOD: you may also do this WOD tomorrow Saturday 31st and do some light conditioning/restorative work today or practice technique with the class.
“Go Out with a Bang” 2016… y que el 2017 venga poderoso!!
16 Thrusters (155/115)
31 C2B Pull-Ups
17 Squat Clean and Jerks (155/115)
1RM Power Clean*
*Time for WOD is upon completion of 17 Squat Clean and Jerks. You will then take a mandatory rest of 2 min. You will have MAX 5 min. to look for the 1RM Power Clean.
ALTERNATIVE BODYWEIGHT NEW YEAR CONDITIONING
2000m Row or Run
16 Bodyweight Complexes: 2 Jumping Squats + 4 Jumping lunges (2 each leg) + 1 Burpee
2000m Row or Run
17 Bodyweight Complexes: 1 Push-Up + 2 Burpees + 4 Jumping Squats
Saturday, Dec. 31
#CFPTYCOMMUNITY: HAPPY NEW YEAR!!! MAY 2017 BE A YEAR FULL OF BLESSINGS AND PROSPERITY TO ALL!!
Open Box 9:00AM-12:00PM