Monday:

A.

Strength

10 E2MOM
5 X Strict HSPU

Scaling:
Negative HSPU / Pike PU / Z-Press

B.

Metcon

12 Min Ladder

3, 3, 6, 6, 9, 9, 12… etc
HSPU
Squat Clean @60/40kg

Stimulus:
Perform quick singles on Clean, sets of 3-5+ on HSPU

Scaling:
HR Push Up

——

Tuesday:

A.

Strength

Front Squat

12 E2MOM

1) 3 Reps
2) 3 Reps
3) 2 Reps
4) 2 Reps
5) 1 Rep
6) 1 Rep

Build Load Across Sets

B.

Metcon

2 Rounds For Time:

50/40 X Cals
40 X DB Step Up @ 1 X 22.5/15kg
30 X Burpee

Time Cap: 16 Mins

Stimulus: Continuous Steady Pace

——

Wednesday:

A.

Strength

10 Mins Ring MU Technique / Progressions*

*Scaling:
Move through Ring MU Progressions – False Grip Ring Rows / Ring Dip / Supported Dip / Transition on Low Rings / Jumping Ring MU / ‘The Ring Thing’

OR

3 X Max Sets of Ring MU

Rest 2 Mins Between Sets

B.

Metcon

3 Rounds For Time:

21 X Alt DB Hang Power Clean & Jerk @25/17.5kg
15 X V-Up
9 X Chest to Bar Pull Up

Time Cap: 15 Mins

Stimulus:
Aim to perform DB C&J and V-Up unbroken

Scaling
Pull Up / Jumping CTB / Low Bar
Tuck Crunch / Sit Up

——

Thursday:

Barbell

A.

5 RM Overhead Squat

5 X 5

10 Mins – Build Load Across Sets

Scaling:
Pipe / Empty Barbell / Back Squat

B.

3RM Snatch Balance

5 X 3

10 Mins – Build Load Across Sets

Scaling:
BTN Push Press + Squat to Power Position

C.

2RM Squat Snatch

5 X 2

10 Mins – Build Load Across Sets

Scaling:
Power Snatch

——

Friday:

A.

12 EMOM (For Quality & Consistency)

1 – 10 X Pistol
2 – 40 X Double Under
3 – 60s Bar MU Practice

Scaling
Pistol: Box Pistol / Rear Elevated Split Squat
80 X Single Under
Bar MU: Strict Pull Up / Low Bar / Jumping Bar MU

B.

Metcon

3 Rounds For Time:

400m Run
20 X Toes To Bar
10 X Devils Press @2 X 22.5/15kg

Time Cap: 16 Mins

Stimulus:
Sets of 5+ on TTB & Devil Press

Scaling:
200m Run / Toes To Hip / Toes To Object / Situp

——

Saturday:

MARGIES MEMORIAL WOD

To celebrate Margie’s life with her friends at the Box we will be hosting two Memorial WOD sessions on the morning of Saturday 16th October which are open to anyone to attend and take part / spectate. Afterwards at 1100 onwards we will be having a social to with light nibbles and drinks (please feel free to bring anything along too!).

Each session is one hour (like a Team WOD), is free to attend, and is OPEN TO ALL AGES AND ABILITIES FOR ALL FRIENDS, FAMILY & NON-MEMBERS.

Anyone can register directly online as follows:

09:00 WOD: BOOK HERE
10:00 WOD: BOOK HERE

Please spread the word! She had so many friends at the Box, and beyond, and we want to make this a day to remember for her, and her family.

A raffle will be taking place on the day (Margie loved a raffle!) to raise money for Margie’s families nominated charity Cancer Research UK, with prizes available. Raffle tickets can be purchased on the day so please bring cash if you wish to do so.

If you are willing or able to contribute a prize please get in touch!

Open Gym will also be available from 1100-1300. Please note there will be no Endurance or Gymnastics Classes due to the Memorial WOD taking place.

Look forward to hopefully seeing you there 💙

——

Sunday:

Hero WOD ‘Roy’

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 Rounds For Time:

15 X Deadlift @102.5/70kg
20 X Box Jump @24/20”
25 X Pull Up

Time Cap: 30 Mins

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