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TUESDAY. BOOMBOX Strength|Endurance | Weightlifting

Posted by on Apr 20, 2015 in WOD | 3 comments

Killer Bs

 

A. Skill

5:00 3-position snatch drills
Then
5 reps tall snatch
5 reps snatch balance

B. Strength

Beginner

2 snatch deadlift (to power position) + 1 high snatch

5 sets – heaviest possible, while able to focus on technique & positions

Advanced

2 snatch deadlift (power position) + 1 snatch

5 sets @ 75% of max snatch

C. Metcon

3 rounds of AMRAP 4:00

5 power snatch 75/55
10 double unders
5 thrusters 75/55
10 double unders

Rest 1:00 b/w AMRAP, start from zero on each AMRAP.

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METCON MONDAY !

Posted by on Apr 19, 2015 in WOD | 6 comments

IMG_4492

A. Skill

5:00 of:

Bottom of squat to overhead med ball toss for max distance

B. Strength

Beginner

Back squat

3×5 – same weight across, heavier than last week

Advanced

Back squat

3×5 @ 80% of max

C. Metcon

400m run
50 KB swings 53/35
400m run
40 burpees
400m run
30 ball slams 25/20
400m run
20 pull ups

*20:00 time cap

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BOOMBOX | Thursday. Friday.

Posted by on Apr 16, 2015 in WOD | 1 comment

Thursday

A. Skill

5:00 handstand walk practice

or

5×2 wall walk

B. Strength

Beginner

Power clean

5×3 – same weight across

Advanced

Power clean

5×2 @ 75% of max clean

C. Accessory Work

Bench press, 3×5

-Superset with-

Single-arm DB/KB row, 3×8

L-sit hold, 3xME

-Supersest with-

Superman hold, 3xME

BOOMBOX SPEED AND ENDURANCE

10min warm up

MAIN SET:
5x800m (2min rest)

Cool down/mobility

 

Friday

A. Skill

1 set: 3 power snatch from Pos. 1/2/3
1 set: 3 full snatch from Pos. 1/2/3

Then

10 reps of tall snatch w/ empty barbell

B. Strength

Beginner

Snatch

10×1 – same weight across, moderately heavy w/ focus on technique

Advanced

Snatch

1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
3×1 @ 85%

C. Metcon

12-10-8-6-4-2

hang power snatch 95/65

20-18-16-14-12-10

wall balls

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WEDNESDAY | BOOMBOX

Posted by on Apr 14, 2015 in WOD | 3 comments

IMG_4471

Boombox Athlete: Jordan

 

 

A. Skill

5:00 double under practice

*If proficient at double unders, practice triple unders

B. Strength

Beginner

Press

5×5 – same weight across

Advanced

Press

5×5 @ 75% of max

C. Metcon

AMRAP 12:00

300m row
15 box jumps 24″/20″
7 shoulder-to-overhead 155/105

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Monday Tuesday | BOOMBOX

Posted by on Apr 13, 2015 in WOD | 3 comments

IMG_4469

 

Monday

A. Skill

EMOM 5:00

3 squat to box jump, tallest possible

B. Strength

Beginner

Back squat

3×5 – same weight across, heavier than last week

Advanced

Pause back squat

5×5 @ 75%

C. Metcon

5 rounds for time of:

10 front rack lunges 115/75
10 TTB

Tuesday

A. Skill

EMOM 5:00

3-5 strict weighted pull ups

B. Strength

Beginner

2 front squats + 1 split jerk

5 sets – same weight across, heaviest possible

Advanced

2 front squats + 1 split jerk

5 sets @ 80% of max split jerk

C. Metcon

EMOM 15:00

Minute 1: 12 deadlifts 135/95
Minute 2: 10 pull ups
Minute 3: 8 bar-facing burpees

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