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Box Programming for Nov. 9-14

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Box Programming for Nov. 9-14

Box Programming for Nov. 9-14

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Box Programming for Nov. 9-14

Monday, Oct. 19

A. Front Squat

Dropping back to 90% Recall/review your numbers!

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. For time:

21-15-9

Deadlifts, 205/135#

Box Jumps, 24/20″

C2B Pullups

Tuesday, Oct. 20

3 rounds for time:

Run 400 m

21 Burpees

12 Thrusters, 95/65#

 

Wednesday, Oct. 21

A. Warmup

:50 Practice of Forward Roll from Noes to Wall Handstand

:10 Transition

:50 Superman

:10 Transition

B. E.M.O.M. – 15 min.

Station 1 – :30 Strict (Ring) C2B Chinups, 1 sec. pause at top*

Station 2 – :30 Strict Ring Dips, 1 sec. pause at top

Station 3 – :30 Pistols

*Scale to Ring Rows or Bar Rows (still with pause)

Rest the remainder of each :30.

Thursday, Oct. 22

 

Deadlift

Dropping back to 90% Recall/review your numbers!

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. Intervals
4 min. Max Calorie Row

Rest 4 min.

3 min. Max Rep Double Unders

Rest 3 min.

4 min. Max Calorie Row

*Maximal efforts!*

Friday, Oct. 23

A. Warmup – Mobility

  1. Couch Stretch, 2 min./leg
  2. Partner Internal Rotation Stretch, 2 min./person

B. 6 x 3 Behind-the-Neck Sn-Grip Push Press + 1 OHS (3 sec pause in the bottom)
**mobilize between sets!!!**

C. For time:

75 Hang Squat Clean DB Thrusters

*Every minute on the minute, starting at 0:00, perform 3 Burpees

Saturday, Oct. 24

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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