Box Brief:
Week of July 4th Holiday Hours
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Strength
1a): Banded Sumo Deadlift (9×3 @ 55%)
1b) KB Squat Jump 9×3
100% Coach Call
Every 90s complete 1a+1bIntent: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with these sets. Reset on each rep of your deadlifts.
100% Coach Call
Every 90s complete 1a+1bIntent: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with these sets. Reset on each rep of your deadlifts.
Metcon
Partner Up or Ride Solo
AMRAP 30
Row for Max MetersP1 – Row 0-1min, at 1min – 1 AbMat Sit-Up
P2 – Row 1-2min, at 2min – 2 AbMat Sit-Ups
P1 – Row 2-3min, at 3min – 3 AbMat Sit-Ups
P2 – Row 3-4min, at 4min – 4 AbMat Sit-Ups
**Follow this pattern through 30min, increasing sit ups by 1 each round
*Alt Row for Assulat Bikes or Burpees
AMRAP 30
Row for Max MetersP1 – Row 0-1min, at 1min – 1 AbMat Sit-Up
P2 – Row 1-2min, at 2min – 2 AbMat Sit-Ups
P1 – Row 2-3min, at 3min – 3 AbMat Sit-Ups
P2 – Row 3-4min, at 4min – 4 AbMat Sit-Ups
**Follow this pattern through 30min, increasing sit ups by 1 each round
*Alt Row for Assulat Bikes or Burpees
Intent: Over the course of the 30 minutes, teams will try and accumulate as many meters as possible on the rower. The workout begins on the rower, and at the top of every minute, 1 team member will complete “x” number of abmat sit-ups. The sit-ups do not count towards the score, although they must be completed to Rx, they are mainly a speed bump to racking up meters. Important to note that as soon as P1 exits the rower to complete sit ups P2 must sit down and start rowing.
If going at this alone complete for 30min, stopping every min to complete the same ascending ladder of sit ups.
Finisher
5min Mobility with Coach