Box Brief:
July 4th Holiday Hours
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Strength
EMOM 12
Min 1. RDLs 4×8, moderate across, from rack
Min 2. DB Single Arm Push Press 4×6, moderate across
Min 3. Russian Twists w. a plate 4×20 AHAP
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.
Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, 1c. All work should be challenging, but capable of being done with perfect form
Min 1. RDLs 4×8, moderate across, from rack
Min 2. DB Single Arm Push Press 4×6, moderate across
Min 3. Russian Twists w. a plate 4×20 AHAP
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.
Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, 1c. All work should be challenging, but capable of being done with perfect form
Metcon
AMRAP 8
Run 200 Meters
20 Air Squats
10 Push-ups
– Rest 2:00 –
AMRAP 8
Run 200 Meters
10 Back Squats, from rack (135,95)
3 HSPU
Rx+:(Alt. Pistols for Air Squats)(2″ HSPU neg.)
L2: (115,75) (Box Push-ups) (2 Wall Climbs)
L1: (Box Push-ups) (53,35 Goblet Squats for Back Squats) (30 Shoulder Taps for Wall Climbs)
Run 200 Meters
20 Air Squats
10 Push-ups
– Rest 2:00 –
AMRAP 8
Run 200 Meters
10 Back Squats, from rack (135,95)
3 HSPU
Rx+:(Alt. Pistols for Air Squats)(2″ HSPU neg.)
L2: (115,75) (Box Push-ups) (2 Wall Climbs)
L1: (Box Push-ups) (53,35 Goblet Squats for Back Squats) (30 Shoulder Taps for Wall Climbs)
Intent: Each 8 minute AMRAP should be done at 80% of maximal effort, meaning you should be able to be consistent with your output for all rounds
Finisher
AMRAP 3:
Bottoms-up KB Carry x 50 ft. each
Bottoms-up KB Carry x 50 ft. each