Fitness Blog

WOD

Split Jerk 1×1
10-15 Minutes of Practice
– Stay light and focus on form

Hank Pym
For Time:
50 Stick Sit Ups
50x25ft Shuttle Run
50 Toes to Bar

L2: 40 Stick Sit-ups, 40 Shuttles, TAHAP
L1: 30 Stick Sit-ups, 30 Shuttles, Knee Raises

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Clean 1×1
Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Kang the Conqueror
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)

L2: DB 35/25
L1: DB 25/15 to 10″

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Cassie Lang
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

L2: 1/2 DU’s
L1: 15-12-9 Calories(12-8-6 womens)

Skills and Drills
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
– rest 1 minute between sets –

Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
– rest 1 minute between sets –

Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
– rest 1 minute between sets –

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Snatch 1×1
Heavy Single Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Quantumania
14:00 AMRAP
4 Burpees to 6″ target
6 Alternating Dumbbell Snatch (75/50)
8 Wall Balls (20/14)

L2: DB 50/35, WB 14/10
L1: DB 35/25, WB 10/8

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Cayenne
16-14-12-10-8-6
Assault Bike
21-18-15-12-9-6
Burpees

*Female Calories 14-12-10-8-6-4

Echo Bike: 14-12-10-8-6-4 male, 12-10-8-6-4-2 female

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Mayhem For Freedom
Teams of 2
AMRAP 15 Minutes
20 Synchro Toes to bar
60 thrusters (45/35)
100 Double Unders (Each/Same time)

L2: TAHAP, 35/25, 1/2 DU’s
L1: Knee Raises, 25/15, Single Unders

Mayhem for Freedom is an online fitness awareness event, with net proceeds benefiting the fight against human trafficking. There are over 40 million people enslaved around the world and Mayhem Mission, along with Atlas Free, believes in doing what we love in order to fight what we hate. Together, we will impact the world.
To learn more, donate, or purchase a t-shirt for this cause, please visit https://www.mayhemmission.org.
What do the numbers in the workout mean:
12 – An average of 12 people are freed each week
20 – Over 20 countries where Atlas Free is actively fighting to stop human trafficking
40 – Estimated over 40 million people currently enslaved around the world
100 – 100% of net proceeds from Mayhem For Freedom go to Atlas Free

Option 1: Gymnastics Skill Work
Ring Muscle Ups: Week 2 – Day 2

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)
*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 20 Second Ring Plank Hold
*Intermediate can use band between rings
*Beginner will complete 20 second support at the top of Ring Pushup. Walk rings forward for more scaling

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: Accumulate 40 second High Plank Hold

Option 2: Mayhem Mini-Pump
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Ghost Pepper
10 sets:
10 Deadlifts (135/95)
10 Push ups
8x25ft Shuttle Run
-Rest 2 minutes between sets-

L2: 95/65
L1: 65/45

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Thai Pepper
3 Person Team
300/240 Assault Bike (250/210 Echo)
6,000/4,800m Row
* Only 2 working at the same time (1 resting) – switch as desired

Skills and Drills
Week 2: Ring Muscle-up Progression

Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent
– rest 1 minute between sets –

Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent
– rest 1 minute between sets –

Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)
– rest 1 minute between sets –
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Habanero
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

L2: 95/65
L1: 45/35

Accessory
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Jalapeño
40/32 Calorie Assault Bike
20 Handstand Push ups
30/24 Calorie Assault Bike
15 Handstand Push ups
20/16 Calorie Assault Bike
10 Handstand Push ups
10/8 Calorie Assault Bike
5 Handstand Push ups

* Echo Bike Calories:
Rx: 32/26-24/20-16/12-8/6
L2: 24/20, 16/12, 8/6, 6/4
L1: 16/12, 8/6, 6/4, 4/2

L2: 30/24, 20/16, 10/8, 8/6
L1: 20/16, 10/8, 8/6, 6/4

*Scale HSPU to Pike PU’s, Push-ups

Accessory
Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Banana Pepper
3 rounds
8 Overhead Squats (95/65)
24 Pull-ups

-at 10:00-

3 rounds
8 Power Snatch (95/65)
24 Wall Balls (20/14)

L2: 65/45, WB’s 14/10
L1: 45/35, WB’s 10/8

Accessory
For Time:
100 Abmat Sit Ups

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Charms
3 rounds
75 Double Unders
25 V-Ups

L2: 35 DU’s, 15 V-ups
L1: 50 Single Unders, 15 Sit-ups

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Shamrock
With a Partner
42-30-18
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
42-30-18
Deadlift (205/135)
Bench Press (135/95)

*Switch reps as needed

Option 1: Gymnastics Skill Work
Ring Muscle Ups: Week 1 – Day 2
We have two stations today.

STATION 1 – Ring Stability:
4 ROUNDS of 30 seconds of Work / 30 seconds of Rest
* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced: 30 seconds Ring Support Tuck Ups
Intermediate: 30 seconds Ring Support Tuck Ups with Band Across Rings for Stability
Beginner: 30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.

STATION 2 Grip Strength/Stability:
All Athletes:
30 seconds “Active” Static Hang on High Rings

Option 2: Mayhem Mini-Pump
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Green Eggs and Ham
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups

L2: Ass. Bike 24/18(Echo 18/12), 15 Thrusters, 7 Strict PU
L1: Ass. Bike 18/12(Echo 12/8), Ring Rows, Thrusters 35/25

Skills and Drills
Week 1: Ring Muscle-up Progression

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)