Box Programming for Dec. 12-17, 2016
“I welcome you to the community of people who have decided that EASY WILL NO LONGER SUFFICE.”
– Coach Mark Rippetoe
IT’S TESTING WEEK!! TIME TO SHOW SOME COMMUNITY. GO HARD AND SHOW SOME SUPPORT FOR YOUR TRAINING BUDDIES!!
Monday, Dec. 12
A. Strength Wave Cycle END: Back Squat 1RM
12 Front Rack Reverse Lunges (6 E/L 135/95)
12 OTB Burpees
Tuesday, Dec. 13
A. 1RM Clean
B. AMRAP – 7 min.
15 Box Jumps
5/7 Strict Dips
Wednesday, Dec. 14
A. Strength Wave Cycle END: Strict Press 1RM
B. 2 Attempts to establish UNBROKEN:
- Max Reps Strict Pull-Ups
- Max Hold L-Sit
- Max Double Unders
*Warm-Up/practice/rest between sets as needed.
Thursday, Dec. 15
“THAT Wall Ball WOD…”
CAPACITY TEST REPEAT (compare results)
For those of you that have done this WOD, you will do part A for the workout value but you will use your original numbers for Wall Balls and Calories for part B.
A. MAX EFFORT – ALL OUT!!, for Max Reps/Cals:
1:00min. Wall Balls
Rest 5:00min. Then…
B. E.M.O.M. for (18)min.*
Min. 1: Wall Balls @ 65% of Max Effort (if you are repeating use original #reps)
MIn. 2: Calories Row @ 65% of Max Effort (if you are repeating use original #calories)
*WOD stops once you are unable to complete your reps for a round! Go hard.
$-Out: 3×8 Tempo 1A DB Rows 2221
Friday, Dec. 16
1 Mile Run FOR TIME
Immediately followed by…
30 Clean and Jerks For Time (135/95)
Important: the mile is ALL OUT, you should NOT hold back because you are thinking about “Grace” – the time for this benchmark is meant to be evaluated after the strain of a maximal effort. Please take note of mile time and total time to complete mile + “Grace”.
ALTERNATIVE BODYWEIGHT CONDITIONING
21 Burpee Box Jumps (24”/20”)
Saturday, Dec. 17
Open Box 9:00AM-12:00PM