Box Brief:
Summer Schedule is Live
Warm-up
Worlds Greatest Stretch x 20s each pose then,
DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6
reps each movement:
– DB Front Squat
– DB Walking Lunges (6 each leg)
– DB Push Press
– DB Renegade Rows (6 each side)
– DB Hammer Curls
– DB Thrusters
– DB Front Squats
– DB Reverse Lunges
– DB RDLs
DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6
reps each movement:
– DB Front Squat
– DB Walking Lunges (6 each leg)
– DB Push Press
– DB Renegade Rows (6 each side)
– DB Hammer Curls
– DB Thrusters
– DB Front Squats
– DB Reverse Lunges
– DB RDLs
Skill
16min EMOM
Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate
Min 2. Rest
Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation
Min 4. Rest
Intent: Week 1 of Skill work. We’ll be running this same skill work for the next two weeks, so take the time to focus on improving movement patterns.
Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate
Min 2. Rest
Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation
Min 4. Rest
Intent: Week 1 of Skill work. We’ll be running this same skill work for the next two weeks, so take the time to focus on improving movement patterns.
Metcon
EMOM 24
Minute 1: 3 Burpee Bar Muscle Up
Minute 2: 12 Single Arm DB Thrusters (6 ea.)
Minute 3: 16 Alt. Renegade Rows
Minute 4: 12 Alt. DB Weighted Step-ups
Minute 5: 12 Alt. DB Hang Power Clean + Press (6 ea.)
Minute 6: 60s of Active Recovery. 10m Shuttle Run
Rx+: (50,35)
Rx: (45,25)
L2: (35,20)(5 Burpee PU)
L1: (20,15)(5 Burpee Jumping PU)
**6 ea. refers to a single DB being used**
Minute 1: 3 Burpee Bar Muscle Up
Minute 2: 12 Single Arm DB Thrusters (6 ea.)
Minute 3: 16 Alt. Renegade Rows
Minute 4: 12 Alt. DB Weighted Step-ups
Minute 5: 12 Alt. DB Hang Power Clean + Press (6 ea.)
Minute 6: 60s of Active Recovery. 10m Shuttle Run
Rx+: (50,35)
Rx: (45,25)
L2: (35,20)(5 Burpee PU)
L1: (20,15)(5 Burpee Jumping PU)
**6 ea. refers to a single DB being used**
Intent: Conditioning work today is intended for consistent work for every interval. Effort today should be around 75%.
Finisher
100 Frog Pumps
100 Banded Pull-aparts
100 Banded Pull-aparts