Box Brief:
Sign up for “Us” for “You” Kids Challenge and Toy Drive
Register for Kids Summer Strength & Conditioning
Strength
1a) Floor Press (9×3 @ 65-70% of last Tuesdays)
100% Coach Call
Complete every 2min, 1a + 1b
– change grip every 3 sets ie. close, medium, wide –
1b) Inverted Rows, Supinated Grip: 4 x 8-10
Intent: Similar to last week but go slightly heavier if you were fast/efficient with all your sets. You
should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and
wide grip
Complete every 2min, 1a + 1b
– change grip every 3 sets ie. close, medium, wide –
1b) Inverted Rows, Supinated Grip: 4 x 8-10
Intent: Similar to last week but go slightly heavier if you were fast/efficient with all your sets. You
should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and
wide grip
Metcon
“Quick & Dirty “
21-18-15-12-9-6-3
SDHP (75,55)
Push Press (75,55)
Rx: (65,45)
L2: (55,35)
L1: (45,25)
SDHP (75,55)
Push Press (75,55)
Rx: (65,45)
L2: (55,35)
L1: (45,25)
Intent: This workout should be light and fast. Choose a weight that you can perform big sets with
minimal rest. The weights are light on purpose as there are 84 reps of each movement.
minimal rest. The weights are light on purpose as there are 84 reps of each movement.
Finisher
1a) Bent-over rear delt raises 3×15
1b) Overhead Band Tricep Extensions 3×15
1c) Stretched Plank 3x10s
1b) Overhead Band Tricep Extensions 3×15
1c) Stretched Plank 3x10s