Holiday hours:
- 12/24 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM
- 12/25 TUESDAY Closed
- 12/26 WEDNESDAY Regular Schedule
- 1/31 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM
- 1/1 TUESDAY Closed
- 1/2 WEDNESDAY Regular Schedule
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Nothing fancy, just some good ole bench press work for 5 x 5. The goal is to build to a
moderately heavy weight over the course of 5 sets. Increase your rest to 2 mins for those last couple of
heavy sets. Superset your bench with strict inverted rows changing grip on every set. All sets should be
challenging.
– Metcon: Today’s workout can be done in ANY order. We are looking for 3 minutes of consistent work
with limited bouts of rest. Nothing here should push you over the edge in terms of redlining so try to
work with a limited stoppage. Score = total reps.
– Strength: Nothing fancy, just some good ole bench press work for 5 x 5. The goal is to build to a
moderately heavy weight over the course of 5 sets. Increase your rest to 2 mins for those last couple of
heavy sets. Superset your bench with strict inverted rows changing grip on every set. All sets should be
challenging.
– Metcon: Today’s workout can be done in ANY order. We are looking for 3 minutes of consistent work
with limited bouts of rest. Nothing here should push you over the edge in terms of redlining so try to
work with a limited stoppage. Score = total reps.
B) Warm Up (3:00 – 15:00)
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
C) Strength (15:00 – 35:00)
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Adv. wear a vest + elevate feet
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Adv. wear a vest + elevate feet
D) Metcon (35:00 – 55:00)
For Max Reps:
3:00 of DB Renegade Rows (40s, 30s) *to avoid confusion, go back to push up between reps
3:00 of Banded Pushdowns
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)
*Athlete choice of Renegade Rows/Barbell Curls/Front Rack Carry for Scaling today. This does NOT
need to be heavy on this one.