Box Brief:
Summer Schedule is Live
Register for Kids Summer Strength & Conditioning
Skill
Toes-To-Bar (Rx+: 1 x Max UB Reps Rx: 1 x 60s Max Reps L2/L1:2×10 reps )
100% Coach Call
Warm Up: Every Min for 4 min, 3-5-7-9 reps. Then everyone will complete Max UB at the same time
Intent: This week, we’ll test our improvement on T2B. Take 3-4 sets to warm-up then attempt 1 set of UB
Reps.
Warm Up: Every Min for 4 min, 3-5-7-9 reps. Then everyone will complete Max UB at the same time
Intent: This week, we’ll test our improvement on T2B. Take 3-4 sets to warm-up then attempt 1 set of UB
Reps.
Metcon
For Time
Row 2k
100 Double Unders
100 Front Squats (45,35)
Row 1k
75 Double Unders
100 Push Press (45,35)
Row 500m
50 Double Unders
100,75 Push-ups
*There is no Rx+ Option today
L2: (50 DU Attempts each set)(35,25) (Box Push-ups)
L1: (500m Row each set) (Single Unders) (50 Reps per movement @ 35,25)
*Alternate Option
Run 1 mile, 800m, 600m, 400m, 200m
35min Time Cap
Row 2k
100 Double Unders
100 Front Squats (45,35)
Row 1k
75 Double Unders
100 Push Press (45,35)
Row 500m
50 Double Unders
100,75 Push-ups
*There is no Rx+ Option today
L2: (50 DU Attempts each set)(35,25) (Box Push-ups)
L1: (500m Row each set) (Single Unders) (50 Reps per movement @ 35,25)
*Alternate Option
Run 1 mile, 800m, 600m, 400m, 200m
35min Time Cap
Intent: Today’s Metcon is intended to be aerobic and sustainable efforts. Pick a 500m split that is
somewhat challenging but sustainable for each set. The other movements are not too demanding so you
should be able to recover for your row intervals.
somewhat challenging but sustainable for each set. The other movements are not too demanding so you
should be able to recover for your row intervals.
Finisher
2 Sets
25 Banded Hip Flexor Pulls
50 Banded Pull-aparts
50 Banded Leg Curls
25 Banded Hip Flexor Pulls
50 Banded Pull-aparts
50 Banded Leg Curls