by BoomBOX | Apr 5, 2017 | WOD
Functional Bodybuilding -3×10-12 single-arm DB/KB upright row -3×10-12 dragon flags -3×12-15 hip extensions on GHD or partner-spotted on bench -3×8-10 single arm bottoms-up KB press in half-kneeling position Strongman/Odd Object Perform 5 sets of...
by BoomBOX | Apr 4, 2017 | WOD
Functional Bodybuilding -Ring push ups 3×5-8 -Seated band pull apart 3×20 -Lateral raises 3×8-10 Strength Strict Press (3×10 @ 60-65% of 1RM) Sport: 3×10 @ 60-65% of 1RM Life: 3×10 @ 55-60% of 1RM Fundamentals: Choose appropriate load...
by BoomBOX | Apr 3, 2017 | WOD
Skills -Snatch Sotts Press 5×5 – empty bar -Snatch balance w/out heaving 4×5 – empty bar Strength Snatch Push Press + OHS (5×3+2 @ 65-70% of 1RM snatch) Sport: 5×3+2 @ 65-70% of 1RM snatch Life: 5×3+2 @ 60-65-% of 1RM snatch...
by BoomBOX | Apr 2, 2017 | WOD
Week 1 of our next 4-week mesocycle, which is part of a larger 4-month/16-week Base Development macrocycle. The Base Development macrocycle’s overall goals include, but are not limited to: -Building of muscle through hypertrophy-focused strength work, in higher...
by BoomBOX | Mar 30, 2017 | WOD
Strength High-Hang Clean (5×1 @ 75-80% of 1RM clean) Metcon AMRAP 12:00 500m row or 400m run 7 cleans 185/125* 14 ring dips *Clean must pass through a full squat
by BoomBOX | Mar 29, 2017 | WOD
Skills EMOM 10:00 alternating: E: :30 Max Effort 10m shuttle sprints O: :30 Max Effort V-ups Accessory Work 3 sets of: 5 seated box jumps – tallest possible 8-10 Romanian deadlifts 3-5 wall walks w/ 3-sec. hold at top 10-12 single-arm DB/KB row – choose...
