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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

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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

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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

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BOOMBOX JACKED | New Training Cycle

Posted by on May 31, 2015 in WOD | 1 comment

lindseyMATT

A Collaboration with Jay and Gb3…

Welcome to the first week of ‪#‎BoomBoxJacked‬. This is our next volume strength cycle, running for a total of 9 weeks. We’re gonna see LOTS of volume (high reps) in the slow lifts to help develop some general strength. I’ll be including the Olympic lifts as part of the skill work to ensure athletes don’t get rusty with those movements. Metcons will be short and simple, to help prevent any overtraining from the already high amount of volume we’ll be getting in from the lifts.

 

Accountability and Consistency from Coach Chris:

 

What’s up guys!

This week starts a new training cycle and ‪#‎BeachSeason‬ is already here!

This month lets work on being and staying consistent! Consistency is going to be key to achieving some of your short and long-term goals! ‪#‎gainZ‬

Some things that’ll help with be to hold each other accountable!

Even if you’re sore that shouldn’t keep you from coming. Once you get moving again you’ll start to feel better. ‪#‎itsscience‬

So I’m going to challenge everyone to at least making it in 4x a week for the month of June! I’m going to be keeping track and there just might be a sweet surprise for you if you stick to it.

So in the comment box of this thread I want everyone to call someone out they haven’t seen in a while!

Lets hit it hard this week and continue doing so for the entire month!

 

Childcare coming soon

This week will be be testing out childcare at the 4:30pm class and if successful we will continue it and possible add to the 9:15am. We are hoping this will help parents be more consistent !!!!

Monday

 

A. Skill

5×5 strict pull ups – weighted if possible

B. Strength

Back squat

Beginner

3×10 – same weight across, heaviest possible

Advanced

1×5 @ 60%
1×5 @ 63%
1×10 @ 63%
2×10 @ 65%

C. Metcon

AMRAP 7:00

20 double unders
10 Russian KB swings 70/53

———————————————————————————————-

IMG_4308

Tuesday

A. Skill

For quality:

Accumulate 20 strict HSPU

*Beginners sub out standing DB/KB press

B. Strength

Bench press

Beginner

5×5 – same weight across, heaviest possible

Advanced

1×5 @ 60%
1×5 @ 63%
2×5 @ 63%
4×5 @ 65%

C. Metcon

In teams of 2:

500m row x 8

1 person works, while the other rests. If without a partner, rest 2:00
b/w each set for a total of 4 sets.

———————————————————————————————-

gary

Wednesday

A. Skill

10:00 power snatch practice

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

B. Strength

Deadlift

Beginner

3×10 – same weight across, heaviest possible

Advanced

1×5 @ 60%
1×5 @ 63%
1×10 @ 63%
2×10 @ 65%

C. Metcon

3 rounds for time of:

10 hang power snatch 95/65
10 bar-facing burpees

———————————————————————————————-

IMG_4183

 

Thursday

A. Skill

Tabata intervals:

Hollow hold
Side plank (left)
Side plank (right)

B. Strength

Push press

Beginner

3×10 – same weight across, heaviest possible

Advanced

1×5 @ 60%
1×5 @ 63%
1×10 @ 63%
2×10 @ 65%

C. Accessory Work

Barbell curl, 3×12 – heaviest possible

-Superset with-

KB shrugs, 3×15 – heaviest possible

D. Cash Out

Strict hanging knee raise

5×10

———————————————————————————————-

DSC_0654

Friday

A. Skill

10:00 hang power clean 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, heaviest possible

Advanced

1×5 @ 60%
1×5 @ 63%
2×5 @ 63%
4×5 @ 65%

C. Metcon

AMRAP 10:00

200m run
10 hang power cleans 135/95

Read More