Thursday 9.17.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (Narrow Stance 12×2 @ 80% 1RM) **Olympic Lifting receiving stance Strength Back Squat (1×8 @ 70% + micro band tensnion ) WOD “Lincoln Park After Dark” 14min AMRAP 50 Cal Row 40 Wall Balls (20,14) 30 T2B 20 Clean and Jerks (135,95) 10 Burpees **Score total rounds + reps Special Strength […]
9.17.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (12×2 @ 80% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? The Box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull […]
9.16.15 Box Brief
Eat What You Want: Your Macros and the Truth About Carbs Devin Harper Guest Contributor The following is a guest post by Devin Harper of House of Pain Ironwear: IIFYM (If It Fits Your Macros) has been a hot-button item on the nutrition and bodybuilding scene for quite some time now. This approach means you can […]
9.6.15 WOD NOTES
Explosive Strength Mobility: 5min 3:00 – 4:00 Keg Stretch Dynamic Warm Up: 5min + Snatch Warm Up WOD: 30min Mike Worth’s 42nd Birthday Complex! **Celebrate with Mike at the 12 noon ML class, beat him in his Birthday WOD and he will make you a gin and tonic on the spot!** 200m Run 2 Complexes 400m […]
Wednesday 9.16.15 Competitor WOD
Explosive Strength Strength Snatch From Blocks (4″ Blocks, build to a heavy single power snatch) Use blocks or foam pads to raise the height of the bar Strength Muscle Snatch (5×5 from bottom position ) WOD Mike Worth’s 42nd Birthday Complex! 200m Run 2 Complexes 400m Run 4 Complexes 600m Run 6 Complexes 800m Run 8 Complexes […]
9.15.15 Box Brief
Fall is upon us – Welcome back to our student athletes and a big thank you to our entire Community for an awesome summer! Summer was busy at both Boxes with the arrival of new equipment and retail. Hopefully everyone is setting PRs on the lifting platforms and we know everyone has a new “appreciation” for the […]
Tuesday 9.15.15 Competitor WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM) **Score 2×5 **Do not TNG, reset each lift **Complete as EMOM Strength Shoulder Press (1×8 @ 75% + micro band tensnion ) WOD “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Special Strength 3×10 Bent over Row with Fat Bar Special Strength 6×6 Weighted Pull […]
9.15.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Week 3 of this mobility piece, last week. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 75% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM NOTES: Week 3 of this 3 week cycle. Run Every 60sec. These Reps […]
9.14.15 Box Brief
Ken LaRosa with IDLife will be at the evening WODs Tuesday and Wednesday to introduce ID Life’s personalized supplements to everyone. Stop by, check out the products and chat with Ken. Tuesday 4:30 – 7:30pm @ Main Line Wednesday 4:30 – 7:30pm @ R5 Click here for more info
9.14.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side. 0:00 – 1:50 Dynamic Warm Up: 5min Strength: 15min Good Mornings (8RM, taken from rack) Curtesy of – Elite FTS HOW? The hips extend backward with the glutes flaring and starting the movement. As the body hinges backward, the torso will lean forward. The entire spine is in […]
