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
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
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
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
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#)
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
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
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
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
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
Warm Up
400m Run
15 Sit-ups
Strength
Core Circuit
Metcon
4 Rounds
400m Run
21 KBS
12 Strict T2B
