by BoomBOX | Sep 27, 2017 | WOD
Skills 5 sets of unbroken 100ft. sled push – heaviest possible; increase load with each set Sprint Intervals EMOM 15:00 alternating: Min. 1- :40 on / :20 off ball slams Min. 2- :40 on / :20 off 10m shuttle runs Min. 3- :40 on / :20 off up-downs #JackedAndTan 5...
by BoomBOX | Sep 26, 2017 | WOD
Skills Split jerk w/ pause in dip + pause in split 2×3 Strength Split Jerk Sport: 3×2 @ 80-85%; 5×1 – building to a 1RM Life: 3×2 @ 75-80%; 5×1 – building to a 1RM Fundamentals: 8×1 – same weight across all sets Metcon...
by BoomBOX | Sep 25, 2017 | WOD
Skills 4 sets of: 10 strict TTB :20 plank hold – weighted if possible 15 hip extensions on GHD or partner-spotted on bench Metcon Sport: AMRAP 20:00 25 wall balls 20 CTB pull ups 15 box jumps 24”/20” Life: AMRAP 20:00 25 wall balls 20 pull ups 15 box jumps...
by BoomBOX | Sep 24, 2017 | WOD
Skills 3 sets of: 10 front-foot elevated split squat (10L/10R) – unloaded 15 band good mornings :20 hollow body hold Strength Back Squat Sport: 1×2 @ 85%; 1×1 @ 90%; Continue on to heavy single Life: 1×3 @ 80%; 1×2 @ 85%; 1×1 @ 90%;...
by BoomBOX | Sep 21, 2017 | WOD
Strength Clean + Front Squat Sport: 5×2+2 @ 80-85% of 1RM clean Life: 5×2+2 @ 75-80% of 1RM clean Fundamentals: 5×2+2 – same weight across all sets Metcon Sport: 5 rounds for time of: 8 deadlifts 225/155 8 TTB 8 burpee box jumps 24”/20” *Rest 1:00...
by BoomBOX | Sep 20, 2017 | WOD
Skills Every 3:00 for 12:00 2 Turkish get ups (1L/1R) – heaviest possible 1 rope climb (modify as needed) Sprint Intervals Every 4:00 for 20:00 complete: 10 10m shuttle sprints 100ft. Sled push – light 15 calorie row #JackedAndTan EMOM 8:00 alternating: O-...
