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Friday 11-1-2019

Warm Up

2 Rounds

10 PVC GM

10 Box Step-ups

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Push Press

2 Split Jerk

3 Back Squat

Metcon

1-2-3-4-5-6-7-8-9-10

Devils Press (35#/20#)

Box Jumps

Thursday 10-31-2019

Warm Up

“Mini Annie”

30-20-10

Doubles

Sit-ups

Strength 

Core Circuit 

Metcon

3 Rounds

50 Doubles

15 T2B

20 Med Ball Sit-ups

15 KBS

Wednesday 10-30-2019

Warm Up

10 Ring Rows

10 OHS

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Snatch

2 OHS

3 Snatch Pulls

Metcon

“Fran”

Thrusters (95#/65#)

Pull-ups

Tuesday 10-29-2019

Warm Up

2 Rounds

200m Run

10 Push-ups

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Wide Grip Bench

2 Close Grip Bench

3 Bench Press

Metcon

6 Rounds

200m Run

1 Ring MU

6 Ring Dips

6 DB Jerks (50#/35#)

Blog Week of 10-28-2019

Quote of the Week 10-28-2019

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”

NEWS

Friday begins November already guys!  Dom is hard at work printing up our new hoodies as we speak- so get excited.  I am also taking suggestions for November’s Box Night Out so please let me know this week if there is anywhere you guys would like to go.    

COMMUNITY

I am so happy to announce November’s Member of the Month is our own Chris “Frenzy” Slocum!  Chris is legitimately one of the most positive people I have ever met. He is constantly excited about the workouts- especially the really hard ones.  He demonstrates the perfect mentality and growth mindset that I love to cultivate at our box. Give Chris an extra pound for me this week!

PROGRAMMING

All this week we get to hit barbell complexes for our Strength work.  These are meant to be touch and go reps with no rest in between movements.  The goal is to spend fifteen minutes figuring out how heavy we can get. Our Metcons are all varied in duration and we get to tackle my very first and all time favorite girl this week……..”Fran”!

TIME TO GO TO WORK!

Monday

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Clean

2 Clean Pull

3 Front Squat

Metcon

“Baseline”

AMRAP 20

500m Row

40 Squats

30 Sit-ups

20 Push-ups 

10 Burpees

Tuesday 

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Wide Grip Bench

2 Close Grip Bench

3 Bench Press

Metcon

6 Rounds

200m Run

1 Ring MU

6 Ring Dips

6 DB Jerks (50#/35#)

Wednesday 

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Snatch

2 OHS

3 Snatch Pulls

Metcon

“Fran”

Thrusters (95#/65#)

Pull-ups

Thursday

Strength 

Core Circuit 

Metcon

3 Rounds

50 Doubles

15 T2B

20 Med Ball Sit-ups

15 KBS

Friday

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Push Press

2 Split Jerk

3 Back Squat

Metcon

1-2-3-4-5-6-7-8-9-10

Devils Press (35#/20#)

Box Jumps

Monday 10-28-2019

Warm Up

500m Row

10 OHS

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Clean

2 Clean Pull

3 Front Squat

Metcon

“Baseline”

AMRAP 20

500m Row

40 Squats

30 Sit-ups

20 Push-ups 

10 Burpees

Friday 10-25-2019

Warm Up

“Roxanne”

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Squat C&J

Minutes 3-5: 1 Clean Pull

Minutes 6-8: 1 Back Squat

Metcon

21-15-9

Thrusters (95#/65#)

Burpee Box Jump Overs

Thursday 10-24-2019

Warm Up

4 Sets Tabata Doubles

4 Sets Tabata Push-ups

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Wide Grip Bench

Minutes 3-5: 1 Close Grip Bench

Minutes 6-8: 1 Bench Press

Metcon

AMRAP 12

12 HSPU

22 Double Unders

12 Ring Dips

22 Double Unders

12 Push-ups 

22 Double Unders

Wednesday 10-23-2019

Warm Up

2 Rounds

5 Burpees

10 PVC Good Morning

10 PVC Snatch

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Split Jerk

Minutes 3-5: 1 Push Press

Minutes 6-8: 1 OHS

Metcon

10-9-8-7-6-5-4-3-2-1

Power Snatch (95#/65#)

Strict Pull-ups