Box Programming for Dec. 28 – Jan. 2
Monday, Dec. 28
A. Back Squat – 5 x 3 @*
*If you were NOT able to complete all five reps for all five sets last week, increase the load by 5-10 lbs. If you did complete all sets, then increase the load by 10-20lbs. Women AT LEAST 5, men AT LEAST 10.
**Sets across – use same weight for all sets!**
50 Wall Balls
40 Wall Balls
30 Wall Balls
Tuesday, Dec. 29
3 rds. of:
:45 Strict C2B Chin-Ups, 2 sec pause at the top (chest should be in contact with bar – scale with ring/bar rows)
:45 Tuck Rock – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, arms straight out in front, point your toes, rock. Lower back stays flush to the ground at all times! No driving up with the arms. Progression: tuck hold.
:45 Glute Bridge Hold (with Band)
B. Bench Press: 3×5 @ 75%
KB Swings (53/35)
*9 min. time cap*
Wednesday, Dec. 30
A. 4 x 1 Snatch First Pull + Hang Snatch
Pull to directly in front of the knees and pause for a full three seconds, then immediately perform a hang squat Snatch from that position
B. 4 x 1 Snatch
Apply part A – and the pulls/hang from the last few weeks! – to your full Snatch. Work up to a heavy but technically sound single.
4 Sets For Times, resting 1:1 (max efforts each!!)
50 Double Unders
Thursday, Dec. 31
OPEN BOX 6:00AM-2:00PM
“The Final Countdown”
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.
Friday, Jan. 1
Box Closed –
Happy New Year!!! We hope 2016 finds you inspired to have your fittest year yet!!
Much love , blessings, & wellness to our #cfptycommunity – The CFPTY Crew
Saturday, Jan. 2
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