Friday 140620




BOD POD – It has been confirmed that the BOD POD will be at our Box on Wednesday July 2nd. The Bod Pod is the most accurate way of measuring your body fat percentage, and is a better way of measuring progress than simply weighing yourself on the scale! The Body Fat Test reveals how much of you is lean body mass (muscle, organs, bones, etc) and how much is fat. The Resting Metabolic Rate Test tells you exactly how many calories your body is burning at rest. This helps you to know how many calories you need to take in on a daily basis to lose, maintain, or increase your weight depending on your goals.

Stay tuned for more details on how to reserve your time and how to pay. The BOD POD will make a return visit in 6 months so you can measure your progress. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *Partner up 2-3- Go heavier than last week 5-10lbs or more on %
5 reps @ 70%
3 reps @ Go heavier than last week by 2.5-5.0-10lbs
3 reps @ 85-90%
1 rep   @ 100% New PR
4 reps @ 85-90%
8 reps @ 75%

WOD: “16 Min EMON”
Odd: 30:sec  Sprint Row 
Even: 3x Pwr Clean n Jerk+ 4x Explosive pushups (Alt between 45# bumper plates)
L-1 #135/93
L-2 #115/73
L-3 #95/55

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength and WOD  then:

Rest recover 7 min then:

10 Min EMON of:
3 x Bench presses @75% *try to increase weight
3 “RNFT”
7-10 Strict T2Bar
5  Sotts press (or overhead work)
50 “UB” Double Unders
7 min of farmers carry green/blue 
Every time you drop do 7 burpees score is #of burpees 

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

ME- Front Squat

10 Min AMRAP of:
5x Front Squat @ 75% 1 RM
10x Burpees 


Perform 20-45min of skill/drills of:


3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

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