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Box Programming for July 14-19, 2014

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Box Programming for July 14-19, 2014

Box Programming for July 14-19, 2014

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Carrera de Kiwanis domingo 20 de julio!

 

Monday, July 14

 

Five Sets For Times:

10 reps of Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead

15 Pull-Ups

Run 400 Meters

Rest 3-4 minutes between sets

 

Tuesday, July 15

 

A. Every minute, on the minute, for 12 minutes, perform:

2 Cleans or Power Cleans (build to a heavy double)

 

B.Every minute, on the minute, for 12 minutes, perform:

10 Kettlebell Swings (53/35)

5 Burpees

Wednesday, July 16

A. Six sets of:

2-3 Shoulder Press @ 20X1

Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation:

5×10 Glute Bridges with DB

 

B. Five rounds for time of:

10 Push Press (115/75)

30 Double-Unders

Thursday, July 17

 

A. Four sets of:

2-4 Weighted Pull-Ups @ 21X0

Rest 60 seconds

L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)

 

B. AMRAP in 5 minutes of:

10 Pull-Ups

10 Wall Ball Shots (20/14)

Then rest exactly 5 minutes, before completing . . .

AMRAP in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges

 

Friday, July 18

 

A. Four sets of:

6-8 Romanian Deadlifts @ 3011

Rest 60 seconds

8-10 Dumbbell External Rotations each arm @ 2020 (lying on floor)

Rest 60 seconds

http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

http://www.bodybuilding.com/exercises/detail/view/name/external-rotation

 

B. Two rounds for time of:

500 Meter Row

20 Hand-Release Push-Ups

30 Kettlebell Swings (53/35)

400 Meter Run

 

Saturday, July 19

Make up a missed WOD/come practice a skill

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