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BOOMBOX 7.6-7.10

Posted by on Jul 5, 2015 in WOD | 0 comments

commitment

Your ability to commit to your goals could be the difference between your success or you failure. Understand what it takes and put yourself in the position to succeed. First is the plan and then the follow through…. Plan the work and work the plan…….

 

Make it a great week !!!!

 

REMINDER:

 

This Thursday we have APPLIED FITNESS TESTING coming out to the box with their BOD POD ! A very accurate body composition test that takes only 12 minutes of your time !! NO WATER DUNK at all !! OPEN TO THE PUBLIC, so bring a friend!!

In order to reach a goal you first must know where you are when you start !! So make sure to sign up ! $45 to register, limited spaces available ! RE TEST will be in 3 months !!!!

Monday

A. Skill

3 sets:

3 strict CTB pull ups + 5 kipping CTB pull ups

Beginners:

3 sets of:

5-7 kipping or banded pull ups

B. Strength

Back squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 75%

C. Metcon

3 rounds for time of:

500m row
20 thrusters 75/55
50 double unders
———————————————————————————————-

Tuesday

A. Skill

3 sets for quality of:

:15 ring support hold*
12 V-ups

*Beginners can scale down to support hold on boxes or elevated feet plank

hold

B. Strength

Bench press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 75%

C. Metcon

20-15-10-5

Ring dip
KB swing 53/35
Burpee
———————————————————————————————-

Wednesday

A. Skill

5:00 3-position clean drills

Then

Every :30 for 5:00

1 power clean + 1 hang clean @ 65-70%

B. Strength

Deadlift

Beginner

1xME @ last week’s weight

Advanced

1xME @ 75%

C. Metcon

For time:

800m run
20 bar muscle ups*
800m run

*Beginners sub out 40 pull ups
———————————————————————————————-

Thursday

A. Skill

Reverse Tabata (:10 on / :20 off)

Handstand hold

B. Strength

Push press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 75%

C. Accessory Work

Standing DB/KB press, 3×10

-Superset with-

Barbell Yates row, 3×15

-Superset with-

DB/KB box step ups, 3×12
———————————————————————————————-

Friday

A. Skill

5:00 3-position snatch drills

Then

Every :30 for 5:00

1 snatch @ 65-70%

B. Strength

Front squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 75%

C. Metcon

4 rounds for time of:

20 DB/KB ovehead walking lunges 35/25
15 TTB
10 hand-release push ups

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BOOMBOX 6.29-7.3

Posted by on Jun 29, 2015 in WOD | 0 comments

costumes1

 

Monday

A. Skill

3 sets for quality of:

25 double unders
10 hollow rocks
5-8 kipping pull ups*

*Most difficult version possible (butterfly kip, CTB, butterfly CTB, etc.)

B. Strength

Back squat

Beginner

3×8 – heaviest possible

Advanced

1×8 @ 70%
2×8 @ 73%

C. Metcon

4 rounds for time of:

8 front squats 135/95
10 CTB pull ups
40 double unders
=========================================================

Tuesday

A. Skill

5:00 3-position power snatch drills

Then

Every :30 for 5:00

1 power snatch + 2 OHS @ 65-70%

B. Strength

Bench press

Beginner

6×4 – heaviest possible

Advanced

2×4 @ 70%
4×4 @ 73%

C. Metcon

3 rounds for time of:

15 hang power snatch 75/55
12 TTB
400m run
=========================================================

Wednesday

A. Skill

3 sets for quality of:

1 rope climb*
1 ME L-sit hold**

*Advanced athletes do legless rope climbs
**Beginner athletes sub out hollow body hold

B. Strength

Deadlift

Beginner

3×8 – heaviest possible

Advanced

1×8 @ 70%
2×8 @ 73%

C. Metcon

EMOM 10:00

3 power cleans 165/115
5 box jumps 30″/24″
=========================================================

Thursday

A. Skill

10 reps of:

Overhead med ball toss for max distance

B. Strength

Push press

3×8 – heaviest possible

Advanced

1×8 @ 70%
2×8 @ 73%

C. Accessory Work

3x100m farmer’s carry – heaviest possible

-Superset with-

3xME strict ring dip

-Superset with-

3×3 max height standing jump and touch to target

D. Cash Out

1 set ME muscle clean from hang + strict press 45/35
=========================================================

Friday

A. Skill

5:00 3-position clean drills

Then

EMOM 5:00

1 power clean + 1 hang clean + 1 FS @ 65-70%

B. Strength

Front squat

Beginner

6×4 – heaviest possible

Advanced

2×4 @ 70%
4×4 @ 73%

C. Metcon

5 rounds for time of:

5 deadlifts 245/165
10 wall balls
10 burpees

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BOOMBOX | 6.22-6.26

Posted by on Jun 22, 2015 in WOD | 0 comments

RO

 

Monday

A. Skill

3×10 tap swings

Then

5×5 kipping pull ups

*Practice most difficult version possible (butterfly CTB, kipping, etc.)

B. Strength

Back squat

Beginner

3×8 – heaviest possible while able to maintain form

Advanced

1×5 @ 65%
1×5 @ 68%
4×8 @ 68%

C. Metcon

AMRAP 7:00

7 hang cleans 115/75*
7 pull ups

*Must pass through a full squat
——————————————————————————————————————
Tuesday

A. Skill

5x10m handstand walk

Or

5×2 wall walk with 5-second pause @ top

B. Strength

Bench press

Beginner

8×4 – heaviest possible while able to maintain form

Advanced

1×5 @ 65%
1×5 @ 68%
8×4 @ 68%

C. Metcon

3 rounds for time of:

500m row
10 push press 135/95
15 box jump overs 24″/20″
——————————————————————————————————————
Wednesday

A. Skill

5:00 hang power clean drills

Then

Every :30 for 5:00

1 hang power clean @ 65-70%

B. Strength

Deadlift

Beginner

4×8 – heaviest possible while able to maintain form

Advanced

1×5 @ 65%
1×5 @ 68%
4×8 @ 68%

C. Metcon

EMOM 10:00

7 burpees on to plate
5 TTB
——————————————————————————————————————
Thursday

A. Skill

3 sets for quality of:

5-6 tempo ring rows (3 seconds up/1 second pause/3 seconds down)
8-10 arch rocks

B. Strength

Push press

Beginner

4×8 – heaviest possible while able to maintain form

Advanced

1×5 @ 65%
1×5 @ 68%
4×8 @ 68%

C. Accesory Work

Barbell hip thrust, 3×8 – heavy

-Superset with-

L-sit hold, 3xME

-Superset with-

Reverse grip barbell curl, 3×12 – heaviest possible
——————————————————————————————————————
Friday

A. Skill

5:00 hang snatch drills

Then

Every :30 for 5:00

1 hang snatch @ 65-70%

B. Strength

Front squat

Beginner

8×4 – heaviest possible while able to maintain form

Advanced

1×5 @ 65%
1×5 @ 68%
8×4 @ 68%

C. Metcon

For time:

50 wall balls
400m run
30 ring dips
20 power snatch 135/95

Read More

BOOMBOX | 6.15 – 6.19

Posted by on Jun 14, 2015 in WOD | 2 comments

rayray

 

Monday

A. Skill

Strict pull ups – weighted if possible

3×6
2×5

B. Strength

Beginner

Back squat

1xME @ last week’s 3×10 weight -10 to 15 pounds

Advanced

1xME @ 70%

C. Metcon

4 rounds for time of:

200m run
10 barbell lunges 115/75
10 pull ups
———————————————————————————————-

Tuesday

A. Skill

5:00 split jerk drills

Then

EMOM 5:00

3 split jerks @ light weight (60-65%)

Focus on technique, timing, and speed.

B. Strength

Bench press

Beginner

1xME @ last week’s weight -10 to 15 pounds

Advanced

1xME @ 70%

C. Metcon

For time:

50 burpees
75 KB swings 53/35
100 double unders
———————————————————————————————-

Wednesday

A. Skill

5:00 3-position power clean drills

Then

EMOM 5:00

3 power cleans @ light weight (60-65%)

Focus on technique, timing, and speed.

B. Strength

Deadlift

Beginner

1xME @ last week’s weight -10 to 15 pounds

Advanced

1xME @ 70%

C. Metcon

8:00 Ascending ladder:

2-4-6-8-10-12…

Deadlift 225/155
KTE
———————————————————————————————-

Thursday

A. Skill

3 sets, for quality of:

:30 handstand hold
8-10 parallette push ups
10-12 tap swings

B. Strength

Push press

Beginner

1xME @ last week’s weight -10 to 15 pounds

Advanced

1xME @ 70%

C. Accessory Work

Seated barbell press, 3×10 – heaviest possible

-Superset with-

Single-arm DB/KB row, 3×12

-Superset with-

V-up, 3×20
———————————————————————————————-

Friday

A. Skill

5:00 3-position power snatch drills

Then

EMOM 5:00

2 power snatch @ light weight (60-65%)

B. Strength

Front squat

Beginner

1xME @ last week’s weight -10 to 15 pounds

Advanced

1xME @ 70%

C. Metcon

For time:

400m run
15 power snatch 95/65
30 overhead squats 95/65
15 power snatch 95/65
400m run

Read More

BOOMBOX | MON-FRI

Posted by on Jun 7, 2015 in WOD | 6 comments

IMG_4311

 

Monday

A. Skill

Strict pull ups – weighted if possible

2×6
3×5

B. Strength

Back squat

Beginner

3×10 – same weight across, heavier than last week

Advanced

1×5 @ 65%
1×5 @ 68%
2×10 @ 68%

C. Metcon

AMRAP 10:00

5 pull ups
10 ball slams
20 double unders

———————————————————————————————-

Tuesday

A. Skill

3x10m handstand walk

Or

5×2 wall walk with 3 second pause @ top

B. Strength

Bench press

Beginner

5×5 – same weight across, heavier than last week

Advanced

1×5 @ 65%
5×5 @ 68%

C. Metcon

8:00 ascending ladder:

3 shoulder-to-overhead 95/65
3 box jumps 24″/20″
6 shoulder-to-overhead 95/65
6 box jumps 24″/20″
9 shoulder-to-overhead 95/65
9 box jumps 24″/20″…
———————————————————————————————-

Wednesday

A. Skill

3 sets:

:30 AMRAP Russian twist
:30 Rest

B. Strength

Deadlift

Beginner

3×10 – same weight across, heavier than last week

Advanced

1×5 @ 65%
1×5 @ 68%
2×10 @ 68%

C. Metcon

For time:

800m run
40 TTB
20 power cleans 155/105
———————————————————————————————-

Thursday

A. Skill

3 sets for quality of:

:30 hollow body hold
8-10 alternating pistols
2-3 ring muscle ups*

*Scale ring muscle ups to assisted ring muscle up transitions on feet

B. Strength

Push press

Beginner

3×10 – same weight across, heavier than last week

C. Accessory Work

Barbell Yates row, 3×12 – heaviest possible

-Superset with-

Plate front raise, 3×12

D. Cash Out

50 banded pulldown tricep extension
———————————————————————————————-

Friday

A. Skill

10:00 power snatch practice

*Work on speed, timing and technique with singles at 60-65%. DO NOT go heavy.

B. Strength

Front squat

Beginner

5×5 – same weight across, heavier than last week

Advanced

1×5 @ 65%
5×5 @ 68%

C. Metcon

3 rounds for time:

20 calorie row
15 power snatch 75/55
10 lateral burpees

Read More