Friday 140627




BOD POD – Attention…..we need 20 people to sign up for the BOD POD.  If there is not at least 20 people on the board by Monday…..there will be NO BOD POD on the 2nd of July. 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.


Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *5-3-1-1-1-1-1 *New PR  Partner up 2-3-
5 reps @ 60-70% Warm up

3 Rounds for time of: 
5x Front squat + Last rep Anyway overhead Press, Push Press, Push-Split Jerk
10x HSPU
200M run
L-1 #155/113
L-2 #135/93
L-3 # 115/73
L-4 #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:

Bench press 6×3 work up to a heavy 3 today
5×5 Hang squat cleans 
For time:
30 weighted strict pull-ups 16/12 kb
30 weighted push-ups 45/25# plate
*if you are over 6 min there is a 50 Burpee penalty 

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

DE- Dead Lift

Death-by-Pull Ups”
With a continuously running clock perform
1 Pull Up in the 1st minute
2 Pull Up in the 2nd minute
3 Pull Up in the 3rd minute
Continue until you cannot complete the required reps in the minute allowed.


Perform 20-45min of skill/drills of:

3-5 hours later or before

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

Leave a Reply