12.17.17

rest day

We want to take a moment and thank all of our athletes and coaches. Not just your gracious gift, not just for coming out to support our community Friday night, but thank you all with the deepest gratitude for your continued support and faith in us as your coaches, as your friends, and as your family. We would not be where we are today if not for our box family.

To blood that’s not family, and to family that’s not blood. Cheers to you!

th

Read:

December ’17 Class Cancellations

 

 

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12.16.17

Sport & Performance

1.deadlift 5 x 5 (add 5lbs from last week)

AMRAP in 15 min. of:

-75 cal. row/bike/ski

-50 alternating pistols

-25 hang power clean #185m #125f

Fitness

1.front squat 3 x 5 (please not rep and set change to work sets, add 5lbs from last week)

for time:

-75 wall ball #20m #14f

-50 hand release pushups

-25 box jump overs “24m “20f

post times to comments

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We care about your wall ball depth.

 

12.15.17

Sport & Performance

1.squat 5 x 5 (90% of heavy 5 on 12.11.17)

18-12-6 reps for time of:

-thrusters #115m #85f

-chest to bar pullups

Fitness

1.deadlift 5 x 5 (add 5lbs from last week)

2 rounds of:

-2 minutes max cal. row/bike/ski

-2 minutes max reps burpees

-2 minutes max reps double unders

post times or rounds and reps to comments

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We hope to see you at the Boxmas Party!

12.14.17

Sport

1.bench 5 x 3 (add 5lbs from last week)

2a.every 90 seconds clean 3-3-3-3 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 75% cal. pace on rower from 11.27.17

-2 min. 100% muscle up pace from 11.27.17

-1 min. 100% HSPU pace from 11.27.17

1 min. rest

Performance

1.bench 5 x 3 (add 5lbs from last week)

2a.every 90 seconds clean 3-3-3-3 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 75% wall ball pace from 11.27.17

-2 min. 100% muscle up pace from 11.27.17

-1 min. 100% HSPU pace from 11.27.17

1 min. rest

Sport & Performance see math below to figure your percentages from test piece on 11.27.17, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .75 = 75% cal. pace per minute

(75% cal. pace per minute) x 2 = use this number

100% wall ball pace per minute = total wall ball completed in 3 min./3

(100% wall ball pace per minute) x .75 = 75% wall ball pace per minute

(70% wall ball pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3

(100% muscle up pace per minute) x 2=use this number

100% handstand pushup pace per minute = total hspu completed in 3 min./3 = use this number

if any of this confuses you, please watch this instructional video

Fitness

1.bench 5 x 3 (add 5lbs from last week)

2.push press 3-3-3-3-3 build to a challenging 3 in 12 min.

18-12-6 reps for time of:

-toes to bar

-thrusters #95m #65f

post completed rounds/available rounds and times to comments

FSCN0657

Hollow.  Arch. Hollow.  Arch.

12.13.17

Sport

1.clean & jerk off blocks 5 min. warm up

2.EMOM for 10 min. 1 clean & jerk (start @ 75% and go up by feel)

3a.every 90 seconds 12 alternating hand dumbbell power snatch + 25 ft. overhead walking lunge x 3

3b.every 90 seconds max UB double unders x 3

alternating EMOM for 12 min. of:

-12m/8f cal. on rower

-35 double unders

-10 burpees

Performance

1.clean & jerk off blocks 5 min. warm up

2.EMOM for 10 min. 1 clean & jerk (start @ 75% and go up by feel)

3a.every 90 seconds 12 alternating hand dumbbell power snatch + 25 ft. overhead walking lunge x 3

3b.every 90 seconds max UB double unders x 3

alternating EMOM for 12 min. of:

-12m/8f cal. on bike

-5 burpee box jump overs “24m “20f (box facing)

Fitness

1.2 position (knee, floor) power clean work to a heavy single in 15 min.

2.split jerk 2-2-2-2 work to a challenging 2 in 10 min.

AMRAP in 12 min. of:

-20 kettlebell swings #53m #35f

-20 wall ball #20m #14f

-20 medicine ball situps #20m #14f

post total completed rounds/available rounds and rounds and reps to comments

FSCN8043

All the things with medicine balls.

 

12.12.17

Sport & Peformance

1.snatch off blocks warm up 5 min.

2.EMOM for 10 min. of 1 snatch off blocks (start @ 75% and go up by feel)

for time:

-15 toes to bar

-35 double unders

-15 clean #135m #95f

-13 toes to bar

-35 double unders

-13 clean #185m #115f

-11 toes to bar

-35 double unders

-11 clean #225m #135f

-9 toes to bar

-35 double unders

-9 clean #255m #165f

Fitness

1.2 position (knee, floor) power snatch work to a heavy single in 15 min.

teams of 2-3 complete the following for time:

-100 cal. bike (alternate every 10 cal)

-50 burpee (alternate every 5 reps)

-100 cal. row (alternate every 20 cal.)

post times to comments

 

RSCN0875

Winter cardio.

Read:

There Is No Santa Claus

12.11.17

Sport & Performance

1.squat 5-5-5-5-5 work to a challenging 5 in 15 min. (try to match or exceed heaviest done past 5 weeks)

AMRAP in 15 min of:

-20 2 arm kettlebell clean & jerk #53m #35f

-15 handstand pushups

-10 toes to bar

Fitness

1.squat 5-5-5-5-5 work to a challenging 5 in 15 min. (try to match or exceed heaviest done past 5 weeks)

AMRAP in 15 min.

-25 ground to overhead #115m #75f

-15 hand release pushups

-5 situps

post rounds and reps to comments

 

FSCN0827

Squatting for the win.