Box Programming for January 23-28, 2017
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali
OPEN PREP CYCLE
Monday, Jan. 23
Every 2 min. For 10 min. (5 sets)
1 FRONT Squats @ 90-95%
Burpees (to target)
Piece together the last two weeks – and hit this WOD hard and consistently. You will realize you don’t need to rest so much & you can go in the pain cave and stay there.
Tuesday, Jan. 24
DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1 min. between each set. Use weight from last week.
AMRAP 10 min.
10 Box Jumps
10 KB Swings (53/35)
10 Wall Balls
10 DB Power Snatches (Alternating, 5 E/A 40/25)
GOAL IS TO ESTABLISH A FAST YET CONSISTENT PACE THE ENTIRE 10 MINUTES, DO NOT STOP MOVING AT ANY POINT.
Wednesday, Jan. 25
PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 1 min. between each set. Use weight from last week.
E.M.O.M. for 14 minutes
Min. 1: 20-30 DUs* + 5-10 Kipping Handstand Push-Ups*
Min. 2: 100m Sprint
*Scale rep scheme as needed for smooth cycling and sufficient rest time (min. 15s)
Thursday, Jan. 26
Overhead Position Prep & Skill Work, rotate through the following stations 3 times:
Overhead Bench Stretch + Single Arm Raises: stretch 30s then 7-10 Raises each side
Single Arm Raises in Squat: alternating 5 each side (slow and controlled)
Handstand Floaters: 3 attempts
Single Leg Bench Glute Bridge 5 each leg, alternating (slow and controlled).
4 x 10 Overhead Squats (establish a light to moderate weight for repetition work and focus on mechanics, this may be done from the rack or floor).
Accumulate 30s of Seated Pike Holds
Optional – Extra Conditioning 5-7 Sets of:
Run alternating 200m at 8-9 RPE with 200m jog at 4-5 RPE
Friday, Jan. 27
10 Cal Row
3×5 T2B rest 5s between sets (scale rep sets as needed, keep rest very short)
2×15 WBs rest 10s between sets (or 3×10 rest 510s b/w or 6×5 rest 5s)
126.96.36.199.1.1.1. (7 singles) no rest “drop & go”
3 Muscle-Ups (Scaling: Chest to Bar Pull-Ups or Jumping Chest to Bar Pull-Ups)
REST 5-10 min.
OPEN WOD 14.4 – AMRAP – 14min.
60 Cal Row
40 Wall Balls (20/14, 10”/9”)
30 Cleans (135/95 note time of completion for tiebreak)
20 Muscle-Ups (note time of completion for tiebreak)
50 AbMat Sit-Ups
40 Wall Balls (or Jumping Squats)
30 Burpee Box Jumps
20 Dumbbell Hang Clusters
Saturday, Jan. 28
Open Box 9:00AM-12:00PM