Fitness Blog

WOD

1955
12-10-8-10-12
Dumbbell Cleans (50s/35s)
20/16 Calorie Row after each set of Cleans

L2: DB 35s/25s, 16/12 Calories
L1: DB 25s/15s, 12/9 Calories

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Biff Tannen
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/105)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)

L2: BP 115/85
L1: BP 75/55, 30 runs

Option 1: Gymnastics Skill Work
Rope Climbs: Week 3 Day 2

3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]
Minute 1 :Zombie Rope Climbs
Minute 2: V-Ups on Floor
Minute 3: Double Farmer Carry Hold [65/45] [40/25]

Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]

Option 2: Mayhem Mini-Pump – Leg Day

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Snatch Balance 5×2
5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes *

“Great Scott!”
For Time:
10 Front Squats (95/65)
1-2-3-4-5-6-7
Wall Walks

L2: 65/45, Partial Walks
L1: 45/35, Inch worms

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Split Jerk 5×2
5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *

George McFly
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees

L2: KB 35/25
L1: KB 25/15

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Clean 10×1
10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

“Roads? Where we’re going, we don’t need roads.”
18:00 Amrap
500/450m Row
25 Stick sit-ups
250/225m Row
25 V-Ups

L2: 450/400m Row, Sit-ups, 225/200m Row, Tuck-ups
L1: 300/250m Row, Sit-ups, 150/100m Row, Tuck-ups

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Snatch 10×1
10 Sets of 1 Squat Snatch @75% of 1RM Snatch

* Complete 1 rep every minute for 10 minutes *

Marty McFly & Doc
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)

L2: DB 35/25, 1/2 DU’s
L1: DB 25/15, Single Unders

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Back to the Future
4 rounds:
200m Run
10 Pull-ups*
20 Push-ups**
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups*
10 Push-ups**
15 Air Squats

L2: 3 Rounds and 6 Rounds
L1: 2 Rounds and 4 Rounds

*Scale pull-ups to a band
**Scale push-ups to a box

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Red Howler Monkey
Every minute (16:00)
Even minute (0,2,4,6,8,10,12,14)
3 Wall Walks
10 V-Ups
Odd minute (1,3,5,7,9,11,13,15)
16 Jumping Split Lunges
10 Alternating V-Ups

L2: Partial Wall Walks, Reverse Lunges, Tuck ups
L1: Inchworms, Air Squats, Sit-ups

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Toucan
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

L2: WB’s 14/10, 150/120 Cal, BJ 20/14, 35’s/25’s
L1: WB’s 10/8, 120/100 Cal, BJ 14/10, 25’s/15’s

Option 1: Gymnastics Skill Work
Rope Climbs: Week 2 Day 2

12 minute EMOM
[Complete as much work as possible within the minute]
Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Up
Minute 2: V-Ups on Floor
Minute 3: Plate Pinch Carries [15/10lb plates]
Minute 4: Rest

Option 2: Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *

Anaconda
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders

L2: TAHAP, 75/55, 1/2 DU’s
L1: Knee Raises, 55/35, Single Unders

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Clean 3×1
3 sets of 1 Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Deadlift 3×3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean

* Rest 60-90 seconds between sets *

Giant River Otter
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters (155/105) in the remaining time

L2: 29/9 Cals, 55/35, 65/45, 75/55, 95/65
L1: 9/6 Cals, 55/35 Thrusters for all sets

Score is total reps of Squat Clean Thrusters at (155/105).

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Sloth
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
[email protected]:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
[email protected]:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)

L2: 48/38 Cal Row, DB 50/35, Box 24/20
L1: 38/30 Cal Row, DB 35/25, Box 20/14

Scale HSPU to DB Strict Press

Score is # of reps of the second movement. Do not include the Row calories in your score.

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang