Box Programming, Jan. 25 – 30
Monday, Jan. 20
A. Back Squat – 20 RM @ 65% of 1RM
We will be starting a 20 rep max back squat program today. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without reracking the bar!
Russian KB Swings (heavy)
Tuesday, Jan. 26
A. Warmup – rotate between the three in any order
(1) 3 x 10 Bar Rows (1311) – full three second pause at the top! Bar should be in contact with chest.
(2) 2 x 1:00 Side Plank (each side)
(3) Practice MU transition on low rings with band – this is for EVERYBODY. For people who are far from muscle ups, you will improve your pulling mechanics/shoulder position; people who already have muscle ups will find their transitions much more efficient and can start working towards strict MU with this transition drill.
B. Bench Press: 5 x 3 @ +5# more than last time
6 min. AMRAP
10 C2B Pullups
10 Box Jumps, 24/20″
Wednesday, Jan. 27
A. Barbell Cycling – 5 x 3 Full Clean + 3 Jerk
Three Cleans received in a squat in a row, and *then* three Jerks in a row without dropping the bar. Light load, the idea is to practice cycling reps with efficient mechanics.
In teams of 3, complete a 20 min. AMRAP of:
Station 1: 400 m Run
Station 2: Row for calories
Station 3: Double Unders
Teams must rotate when the person running completes the 400 meters; rotate in the same order throughout the WOD. The team’s score is calories and DUs (e.g., 220 calories/571 DUs)
Thursday, Jan. 28
A. C2B Pullup or Chinup Progression
6 sets of 8, :50 rest between sets
*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.
**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).
B. Death by Push Press
Every minute on the minute, perform a set of Push Press – start with 5 reps and add 2 each minute (5 – 7 – 9, etc.) Weight options: 135/95, 115/75, 95/65, etc. Use a weight that lets you get at least through the round of 11.
3 sets of: 4 x 3 Hollow Rocks + 3 V-ups
Scale appropriately to ensure that your low back is *always* in contact with the floor throughout the complex.
Friday, Jan. 29
A. 4 x 4 Deadstop Deadlifts + 4 TNG Deadlifts
This is 4 Deadlifts performed one by one (full stop at the bottom) followed immediately by 4 touch and go Deadlifts. The goal here is to learn the difference between the two styles of deadlift – that is, how to maintain tension and a straight back coming off the floor, and how to move the bar efficiently for reps (e.g., keeping the bar close, loading the hamstrings, etc). Weight is moderate: enough that it’s not trivially easy coming off the floor, but not so much that eight reps crush you. If your posture is excellent in both styles of DL according to the coaches, you may go moderately heavy.
3 rds for time
15 DB Thrusters
15 Burpees Over the Bar
200 m Run
Saturday, Jan. 30
Come in and make up a WOD from the week, or work on a skill!
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi