Box Brief:
Summer Schedule is Live
Strength
1a): Floor Press (1RM, Every 2min 4,3,3,2,1,1..)
Beginner: 5 x 5, adding weight if form permits
*Last done 2/14
1b) Banded Face Pull-apart: Complete 10 reps between sets of Floor Press.
Intent: Today we are building to a max in the Floor Press. Make sure you have a spotter in place. The goal of beating your previous max by 5#’s.
*Last done 2/14
1b) Banded Face Pull-apart: Complete 10 reps between sets of Floor Press.
Intent: Today we are building to a max in the Floor Press. Make sure you have a spotter in place. The goal of beating your previous max by 5#’s.
Metcon
“Rolling Stone V2”
4 Rounds
21/18 Calorie Row
15 Hang Power Cleans (115,75)
12 S20H (115,75)
9 Burpee Box Jumps w. step down (24,20)
Rx+:(135, 95) (Add 3/2 Bar Muscle-ups per round)
L2: (95, 65)
L1: (75, 55) (20, 15)
Beginner: (15/12 Cal Row) (65, 35) (Burpees no Box)
– 25:00 Cap –
21/18 Calorie Row
15 Hang Power Cleans (115,75)
12 S20H (115,75)
9 Burpee Box Jumps w. step down (24,20)
Rx+:(135, 95) (Add 3/2 Bar Muscle-ups per round)
L2: (95, 65)
L1: (75, 55) (20, 15)
Beginner: (15/12 Cal Row) (65, 35) (Burpees no Box)
– 25:00 Cap –
Intent: Benchmark conditioning piece today that is similar to a past benchmark with the exception of this version being done as a task domain (4 RFT) so you’ll need a different strategy.
Finisher
Tabata, 8 x 20s work/10s rest.
1a) Wheels on the Bus
1b) Hollow Hold
1a) Wheels on the Bus
1b) Hollow Hold