BOX BRIEF

• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
• For July 4th we will only have 1 class at 7 am! Hope to see you there to enjoy a hero workout!!

This is a classic workout, this is way old school stuff right here! It’s been awhile since we’ve done it but we did this stuff all the time back in the day! If you’ve been a member for awhile then you problem remember seeing it! Either way we get to lift heavy, plus we get to breath a little bit why we lift heavy! The perfect combo! Go heavy, don’t be scared of failing, failing just means you’re pushing the limits! But don’t get in your head and tell yourself you can’t do it! Be strong!

WEDNESDAY 6/28/17

A. “The Bear Complex”
Attempt 5 sets
1 set is 7 rounds of:
power clean
front squat
shoulder to OH
back squat
shoulder to OH
*You can combine movements. Rest as needed between sets.
**Score is heaviest weight

BOX BRIEF

• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

This podcast has some great stuff on it! The guy is a pretty dang good writer and has some good books out there as well! If you feel like you need to work on your mental game (which i’m pretty sure everyone can always use some work), then take a listen and enjoy!

Happy birthday Brayden Ross. If you see him wish him a happy one!

TUESDAY 6/27/17

A. “Burning Bridges”
For time:
400 m run
30 KBS 53/35
60 dubs
200 m run
20 KBS
40 dubs
200 m run
10 KBS
20 dubs
400 m run
*15 min cut off

B. Accessory
Accumulate:
3-4:00 GHD sit up hold
3-4:00 farmers hold 70/53

BOX BRIEF

• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Before we start this lovely Monday off with a bang, take a listen below. Stan is one smart dude, and has a wealth of information. You can find out about these guys all over the place and most of them have a bunch of information on youtube. Take a listen and don’t be afraid to learn something everyday! Enjoy

MONDAY 6/26/17

A. “Knocked Out”
10/9/8…2/1- Deadlift 225/155
1/2/3….9/10- C2b
*11 min cut off

B. Gymnastic strength
Accumulate:
20-40 strict hspu
20-40 strict ring dip
*Make deficit or add vest if need to

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Today we get to finish the week off with a chipper! Something that’ll hit the spot just right! A little twist is we will start and finish with the same movements, but these should be movements we can handle. Try and go fast through the middle portion, push the pace and finish this week off strong.

Happy birthday Taylor Telford! If you see her wish her a happy one!

FRIDAY 6/23/17

A. “Sticks and Stones”
For time:
100 dubs (200)
50 KBS 53/35
25 burpees
25 pullups
50 KBS
100 dubs
*16 min cut off

B. Gymnastic strength
4-6 sets:
10 alt. pistols
:20 hang L-sit hold

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

We’ve talked about this before, but it needs repeating. We see it all too often that people pace or game a workout way too much. They are afraid of failing a rep or going slower then the person they are always trying to beat. I’ve often said people should go out way too hard then they know they can handle. Or maybe they should try to go unbroken even if they think it isn’t the smartest idea. The reason is because that’s how you know your threshold. That’s how you get better and learn from your mistakes. Save the gaming and pacing for a competition when it will really matter. Training is all about learning and growing. Today would be a perfect day to go out hot and try and hold on. Take a listen and learn:

THURSDAY 6/22/17

A. “All Falls Down”
8 rounds for time:
5 t2b
7 box jump 24/20
9 calorie row
*14 min cut off

B. Accessory
Accumulate:
20-30 alt. TGU (AHAP)

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Today we get to do some traditional lifting, or “bodybuilding” as some people like to call it! Nothing wrong with doing some pushing and pulling to get stronger. It’s always nice to do functional movements, but sometimes people forget that body building movements will get your stronger and balanced. Incorporating them with functional movements isn’t a band thing!

We will also be adding in some of the tempo for pushing and pulling. Why use tempo you say? Well just take a listen:

WEDNESDAY 6/21/17

A. Bench press: 10/8/6/4/2/2 @ 3′ lower
BB bent over row: 8/8/8/8/8/8 @ 2′ lower

B. “Press be with you”
3 sets:
max reps bench press @ 65% of 2 RM
*rest 2 min btwn sets. No tempo

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Today we get to have some fun skill work. Most of you might have the bar version of this but not the ring version. I would highly suggest working on the skills to get the ring version. It’s bound to come up in the open at some point. And I know you guys love the bar, but doing and not the rings is just a hole in your fitness, and we don’t want any of that.

TUESDAY 6/20/17

A. “Skip To My Lou”
20 AMRAP:
1 MU
200 m run
2 MU
200 m run
3 MU
200 m run
*4/200, 5/200 etc.

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Today we get to retest an old school workout. And of course it has one of everyone’s favorite movement in it! Some may like it, but I think most hate it. But once again it all comes down to how you approach a workout. If you have a pity party and are thinking negative thoughts the whole entire time then of course it will suck. If on the other hand you talk positive, encourage yourself and cut out the negative self talk, it can make a world of difference. Maybe you should think about trying it sometime? And what better way to try it then with something like today’s workout. Have fun!

MONDAY 6/19/17

A. Back squat: 3/3/3/2/2/2
*Score is heaviest 3 + heaviest 2

B. “King of the Wallball”
5 AMRAP:
max wallballs 20/14
*Retest from 7/29/15:

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE

Today we get to test a hero workout. It’s a good one, doesn’t seem to bad but it catches up to you a little bit! Of course it has that dreaded running in it. Want to get better at it? Maybe it’s because you’re in-efficient? Take a read HERE and learn some new do’s and don’t to help you out!

FRIDAY 6/16/17

A. “Taylor”
4 rounds for time:
400 m run
5 burpee muscle up
*If you have a 20# vest, wear it
**20 min cut off

B. Gymnastic strength
3-4 sets:
15-20 GHD sit up
10-15 supine ring row
5-10 strict hspu

BOX BRIEF

• It’s a new month, new month equals new goals! Get them on the board and start working on them!
• Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
• Bring a Friend Day is this Thursday!!

Today is bring a friend day! Tell some buddies to come work out with you, we’re a friend group here! If no buddies come, make some new ones at the gym! Partner up with someone you wouldn’t normally partner up with! Mix it up a bit!

Happy birthday Karli Black! If you see her wish her a happy one!

THURSDAY 7/15/17

Bring a friend day
Teams of 2
A. “Black Listed”
20 AMRAP:
40 calorie row/40 wallballs 20/14
40 calorie row/400 m run w/ medball (200 m each)
40 calorie row/ 40 medball sit ups