Box Programming for Nov. 28- Dec. 3, 2016 - Reebok CrossFit PTY
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Box Programming for Nov. 28- Dec. 3, 2016

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Box Programming for Nov. 28- Dec. 3, 2016

Box Programming for Nov. 28- Dec. 3, 2016

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“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

Monday, Nov. 28

Open Box 10AM-2PM

Tuesday, Nov. 29

Strength Wave Cycle: Back Squat

WEEK 7

Wave 1

1 Reps @ 83-85%

3 Reps @ 83-85%

5 Reps @ 83-85%

Wave 2

1 Reps @ 87-90%

3 Reps @ 87-90%

5 Reps @ 87-90%

E.M.O.M. – 15 min.

Min. 1: 0:50s Burpees @ 90% of Max Effort (stop 10s before the minute)

Min. 2: 10-15-20 Wall Balls (choose sustainable rep scheme 20/14)

Min. 3: REST (no rolling around the floor, walk around)

*Goal is to maintain number of burpees for all five rounds.

Wednesday, Nov. 30

OLY DAY WITH JOEL BRAN

Clean

  • Warmup Complex: 1 Clean Deadlift + 3 Tall Clean
  • 5 x 3 Clean (NOT TnG) – Warm-Up and build up as long as you maintain solid technique.

Conditioning:

7 min. AMRAP

3-6-9…

DB Snatch (3/3, 6/6…)

Box Jump Overs

Thursday, Dec. 1

Strength Wave Cycle: Strict Press

WEEK 7

Wave 1

1 Reps @ 83-85%

3 Reps @ 83-85%

5 Reps @ 83-85%

Wave 2

1 Reps @ 87-90%

3 Reps @ 87-90%

5 Reps @ 87-90%

Gymnastics Conditioning

6 rounds for quality/sprint speed:

10 Ring Pushups + 3 second Hold

*Rest :45

:10-20-30 (accumulated) Ring Tuck Hold or L-Sit (choose an appropriate challenge)

Sprint 100 m

*Rest :45

**Perform one Ring Pushup and hold in the top position with the rings turned out in a solid plank for 3 seconds, then repeat for 9 more reps.

***Scale for Ring Push-up: perform 10 scaled Pushups (regular Pushups, from the knees, on an elevated surface, etc)., then accumulate 30 seconds in Ring Plank Hold (or scale to regular Plank)

Alternate Conditioning

10 rds.

:45 (Ring) Plank

200 m Run

Friday, Dec.2

AMRAP – 4 min.

21 Overhead Squats (135/95 scale accordingly)

21 Burpees Over The Erg

MAX CAL ROW

Rest 4 min.

AMRAP – 4 min.

“Cindy”

5 Pull-Ups

10 Push-ups

15 Air Squats

Rest 4 min.

AMRAP – 4 min.

21 Power Cleans (135/95)

21 T2B

MAX REPS DUs

Rest 4 min.

AMRAP – 4 min.

“Cindy”

5 Pull-Ups

10 Push-ups

15 Air Squats

*Full class: group in different AMRAP stations.

“BOOTCAMP” ALTERNATIVE WOD – AMRAP 28 min.

21 Goblet Squats (KB of your choice) or Jumping Squats

21 Burpees

21 AbMat Sit-Ups

42 Double Unders

Saturday, Dec. 3

Open Box 9:00AM-12:00PM

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