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Tuesday 1.16.18

A. Overhead Squats 1-1-1-1-1 B. In pairs, perform: 1min Weighted Plank from your hands immediately followed by a max set of Push-ups. * Partner 1 rests and assists with adding the plate to your partners back while Partner 2 works. 3 rounds each. Box Brief – Last week, we Front-Squatted. This week, we’ll Overhead Squat for strength day. Today, the intention is to go as heavy as possible, maybe even get a new 1RM.

Monday 1.15.18

For Time: 15 Deadlifts (185/135 lb.) 18 Toes to Bar 21 Wall-Balls (20/14 lb.) 18 Deadlifts 21 Toes to Bar 24 Wall-Balls 21 Deadlifts 24 Toes to Bar 27 Wall-Balls Box Brief – MLKJ Day Schedule: Normal schedule all day. Hip bonanza today! In each round, the reps for each movement increase by 3. The loading for the Deadlifts is set as light-moderate. Even though it looks like a lot of reps on paper, the total volume is only 54 Deadlifts, 63 Toes to Bars and 72 Wall-Balls. The height of the Wall-Ball target is 10/9 ft.

Saturday 1.13.18

In Partners: 25 Thrusters (75/55 lb.) 25 Pull-ups 20 Hang Squat Cleans 20 Burpees 15 Squat Snatches 15 HSPUs Box Brief – Fun Partner Workout today! This one has a great combo of light weightlifting and gymnastics. Something for everyone. 🙂 The format is a work/rest design, so each partner goes through one whole couplet before the next partner does. Partner 1 performs 25 Thrusters + 25 Pull-ups while Partner 2 rests, then you switch. Then you’ll go straight into the second couplet of 20 Hang Squat Cleans + 20 Burpees and so on…

Friday 1.12.18

1 min. Airdyne (Cals.) 1 min. Air Squats 4 rounds 2 min. Knees-to-Elbows 2 min. Ring Dips 2 rounds 4 min. Bar Muscle-ups 4 min. Double-under’s Box Brief – Today’s workout is similar to yesterday’s. The goal is to get as many reps as possible. However, that is the only similarity, since today’s goal is to accumulate a lot of reps (more than 10) for each movement, and there is no weightlifting. All movements are monostructural and gymnastics. We chose a nice combo of squatting, pulling and pressing for today. Each couplet is 8 minutes total. As the workout progresses,…

Thursday 1.11.18

5 rounds for max reps of: Max set Push Jerks at 80% 1RM Rest 1 min. Max set Weighted Goat Bag Swings (AHAP) Rest 2 min. Box Brief – The intention today is to work at a submaximal strength load for multiple reps. It is intended to be heavy, and the reps should stay under or around 10 per set. The rest is minimal—between movements and rounds—so you will most likely see a drop off in numbers across the 5 rounds. The max sets are for reps. Athletes perform a max set of Push Jerks—as many reps as they can…