Box Programming for Apr. 3-8, 2017
“It all begins and ends in your mind. What you give power to has power over you.” – Leon Brown
Lets start this cycle by resetting your Mindset: get rid of the “I can’t.” Every time you catch yourself thinking or saying it during the WOD, smile big and repeat to yourself over and over “I can” until you get it done.
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 (details on categories/fundraiser soon) $15.00 at Front Desk/email firstname.lastname@example.org
Monday, Apr. 3
Back Squat: 20RM
Do 8-10 reps at 65% then hit your 20 reps between 68-73% depending on how 65% felt.
Tuesday, Apr. 4
Strict Tempo Pull-Ups: 5 x 1-5 reps
Pull up, pause 2s, take at least 3s to lower your body down.
Advanced: chest to bar, pause 2s chest to the bar.
Scaled: perform the tempo pull-ups with a band.
E.M.O.M. – 15 min.
Min. 1: 3-10 HSPUs (Strict or Kipping)
Min. 2: 10 Plate Burpees
Min. 3: 15 Wall Balls
Wednesday, Apr. 5
3 Wall Walks DO NOT drop on the floor like the guy on the video, lower down keeping tight and push-up properly.
5 Consecutive Hurdle Jumps
AMRAP – 9 min.
10 Power Cleans (115/75)
15 S2OH (115/75)
20 Box Jumps (24”/20”)
Thursday, Apr. 6
DEADLIFT 7×3 @ 70%
No touch and go allowed. Set up, re-grip & brace after each rep.
50/70 Cal Row
50 DB FR Reverse Lunges, 25 E/L (50/35)
50 Strict AbMat Sit-Ups (you must keep your arms in front & touch feet when you sit up, no swinging arms, shoulders touch floor on the back, legs in butterfly position)
Friday, Apr. 7
AMRAP 3 min. x 5 Sets, rest 3 min. between each set.
10 Overhead Squats (135/95)
10 Burpees Over the Barbell
MAX CAL ROW, BIKE, OR SKI ERG.
Score is total sum of calories in all 5 sets.
Saturday, Apr. 8
Open Box 9:00AM-12:00PM