Box Programming for Apr. 17-22, 2017
MINDSET: how and what you think directly alters the outcome of your efforts.
You must BELIEVE to achieve.
Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list $15.00 at Front Desk and/or email email@example.com
SPECIAL ANNOUNCEMENT: FOTB FUNDRAISER
We know how strong and beautiful our Community is. So every year we take that strength and love we share to give a hand to those in need. We are pleased to announce that we will be raising funds from and during the competition for the Asociación Pro Niñez Panameña. Check out their site so you can see all about it and how to further donate: http://www.proninezpanama.org/
Monday, Apr. 17
*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.
*You may increase weight through the series up to 78% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did for the 2 reps of week 1 of this cycle.
Choose Row, Bike, Ski Erg (make sure you are switching around each week)
X3 Sets Max Effort Calories in 3 minutes.
Rest until recovered between sets. Keep track of your numbers.
Tuesday, Apr. 18
5 Sets x 3 Reps Strict Tempo HSPU
Scaling: Downward Dog HSPU with Tempo
You may kip up from the bottom. Perform the negative as slow as you can.
AMRAP – 9 min.
3 Ring Muscle-Ups*
10 Ground to Overhead (115/75)
30 Double Unders
*Scaling: Bar MU, 6 C2B Pull-Ups, 10 Pull-Ups
Wednesday, Apr. 19
Superman Hold + Arch Rocks hold 15s then 10 rocks.
Feel free to use the progression that best fits you at the moment!!
5 Tall Box Jumps*
*You may use a smaller box to step down. Choose a challenging height.
150 Wall Balls For Time
Every time you break 5 Burpee Box Jumps (Box Facing)
Time Cap: 15 min.
Thursday, Apr. 20
DEADLIFT 5×3 @ 83-85%
No touch and go allowed. Set up, regrip & brace after each rep.
30 Strict AbMat Sit-Ups
20 Dumbbell Rows (40/25 – please try to maintain a solid hollow plank position)
Accumulate 3 minutes of L-Sit Hold, Time Cap: 10 min.
5 Sets 20 ft. DB Overhead Carry each arm, rest as needed.
Friday, Apr. 21
20 Squat Snatches (95/65)
15 Squat Snatches (115/75)
10 Squat Snatches (125/85)
5 Squat Snatches (135/95)
Down: 55/35, 65/45, 75/55, 95/65
Up: 115/75, 135/95, 155/105, 165/115
30 Barbell Jumping Squats (45/35)
30 Jumping Lunges (total)
25 Barbell Jumping Squats (45/35)
25 Jumping Lunges
20 Barbell Jumping Squats (45/35)
20 Jumping Lunges
15 Barbell Jumping Squats (45/35)
15 Jumping Lunges
Saturday, Apr. 22
Open Box 9:00AM-12:00PM