Box Programming for September 12 – 17, 2016
“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17
Monday, Sept. 12
Look for a heavy single for the day then a Drop Set of 10 reps at 5 (women) -10 (men) more pounds than last week (1×10 @ +/- 85%) THIS SHOULD BE CHALLENGING BY NOW.
5 Rounds For Time:
10 DB or KB Reverse Lunges (5 E/S, Farmer Carry Hold)
10 DB or KB Front Squats
10 Renegade Rows (5 E/S)
10 Box Jump Overs (24/20)
Weight for DBs or KBs: give or take 10-12% of Max Front Squat (Example: 300lb Front Squat, 30 or 35 lb. DBs)
Tuesday, Sept. 13
A. SNATCH BALANCE
5×3, practice technique. You may build up a bit, but stick to practice weight to establish mechanics.
“The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.”
600m Run (2ndo Policía Muerto)
21 S2OH (115/75)
15 S2OH (135/95)
9 S20H (155/115)
Wednesday, Sept. 14
5 Sets, alternating stations of:
Tuck to One Leg Extensions: 3-5 Reps Each side
Handstand Shrugs (Back to Wall): 10-15 slow and controlled
5 Strict Dips (Matador/Ring)
Advanced athletes go weighted… Scaling: you may use a band for assistance or a partner holding your ankles. You may also continue working on
AMRAP – 12 min.
15 Burpees (onto 45 lb plate)
Thursday, Sept. 15
3 Sets Alternating (For Quality, Not Time)
- One-legged Romanian Deadlifts (Dumbbells): 5-8 reps each side (as heavy as you can handle without toppling over).
- Prone Leg Lift with Extensions: 10-15 slow and controlled
- 20 Reverse Crunches + 10 Straddle Ups (with plate, as heavy as you can handle with proper form)
E.M.O.M. – 18 min.
Min. 1: 100m Sprint
Min. 2: 10 Ring or Body Rows
Min. 3: 10-15 Empty Barbell Jumping Squats (back rack, please don’t drop BB!)
Friday, Sept. 16
DEADLIFT “Cutsie 5s and Deadly Triples”
Look for a heavy Postural Single then 3 x 5 @ 75-80% of that heavy single.
PARTNER WOD “Not a Chipper” FOR TIME:
300/240 Cal Row
200 Thrusters (45/35) please don’t drop the Barbell *20 Burpee Penalty
100 Chest 2 Bar Pull-Ups (scale down to Pull-Ups or Body/Ring Rows)
This partner is not a Chipper, meaning you do not have to get the work done in this particular order. You and your partner may develop your own strategy for attacking it (like “Murph”). Or you may do it Chipper style if you want. The only rule is you may NOT work at the same time at any point. Example Strategies: partners alternate full rounds each of 15/12 Cal Row, 10 Thrusters, 5 C2B Pull-Ups for a total of 20 rounds. OR alternate the Row part until fully done then 20 Rounds of Thrusters/C2Bs. As you want!!
Minimum Work Requirements:
Row – each man at least 100 Cal, each woman 70 Cal.
Thrusters – 75 reps
Pull-Ups – 35 reps
Saturday, Sept. 17
OPEN BOX 9:00AM-12:00PM
PTY LIFESTYLE CHALLENGE PRE-BBQ SMACKDOWN
“The Final Countdown” Repeat WOD from Dec. 31, 2015
1-2-3-4-5-6-7-8-9-10 Heavy Power Cleans (185/125)
20-18-16-14-12-10-8-6-4-2 Over the Barbell Burpees
*if you choose not to go heavy on the Power Cleans, then double the rep scheme on them (2-4-6-8…)
This should go like this: 1 Power Clean, 20 OTB Burpees, 2 PCs then 18 OTBBs, 3 PCs then 16 OTBBs… and so on.
“PTY LIFESTYLE CHALLENGE” CLOSING CEREMONY/POT LUCK BBQ & HAPPY HOUR 12:00PM