Box Programming for Jan. 4 – 9
Monday, Jan. 4
A. Back Squat – 6 x 2 @*
*If you were NOT able to complete all three reps for all five sets last week, repeat the same weight or increase the load by 5 lbs if you almost made it. If you did complete all sets, then increase the load by 5-10 lbs.
**Sets across – use same weight for all sets!**
**Repeat – benchmark your new time against your old time!**
4 rounds for time:
24 DB Reverse Lunges (total)
48 Double Unders
Tuesday, Jan. 5
3 rds. of:
:45 Flexed Arm Hang (chin-up grip) – hold your chest in contact with the bar, squeezing shoulder blades, accumulating sets during the :45 trying to hold as long as possible.
:45 Hollow to Arch Hold – hold Hollow for 5 seconds, then roll in one direction to an Arch and hold for 5 seconds. Roll back the way you came and hold the Hollow for 5, then roll the other way and hold the Arch for 5. Continue this back and forth for the :45.
:45 Snow Angels (2121)
B. Bench Press: 3×5 @ 75% + 5#
Wednesday, Jan. 6
A. Barbell Cycling – 6 x 5 Power Snatch
Light load, the idea is to practice cycling reps with efficient mechanics.
Row 1 km
Run 800 m
100 Double Unders (*scaling: 50 Burpees)
Thursday, Jan. 7
A. C2B Pullup or Chinup Progression
7 sets of 6, :50 rest between sets
*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.
**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).
4 rds for time
12 Burpee Box Jumps
6 G2OH, 155/105#
Friday, Jan. 8
In teams of 2, with one person working while the other runs:
50 Deadlifts, 225/155#
100 Wall Balls
50 Deadlifts, 185/125#
75 Wall Balls
50 Deadlifts, 135/95#
50 Wall Balls
*Partner A runs 200 meters while Partner B works; when Partner A returns, they switch. Time finishes when all the reps have been completed and the running partner has finished the run and returned.
Saturday, Jan. 9
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