We are just a little over a week away from our 2nd annual Naughty or Nice Competition! There is still time to get registered at: https://www.boxtribetracker.com/2654/web/
MONDAY
Rx+
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Anchored Weighted Sit-ups (53/35 lb.)
AMRAP 20 min.
Rx
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Handstand Push-ups
Anchored Weighted Sit-ups (35/26 lb.)
AMRAP 20 min.
FIT
4-6-8-10 and so on …
Box Step-ups
Pike Push-ups
Anchored Sit-ups
AMRAP 20 min.
TUESDAY
Rx
Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
5 sets
Squat Snatch
Find your heaviest 1RM
FIT
Squat Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 OH Squat
5 sets
Power Snatch + OH Squat
Find your heaviest 3RM
WEDNESDAY
Rx+
For total time:
50/40 cal. Echo Bike
Then:
200-m KB Carry (32/24 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
50/40 cal. Row
Rx
For total time:
40/30 cal. Row
Then:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
40/30 cal. Echo Bike
FIT
For total time:
30/20 cal. Row
Then:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds
4 rounds
30/20 cal. Row
THURSDAY
Rx+
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds
Rx
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds
FIT
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Back Squats
5 rounds
FRIDAY
Rx+
6 Front-Rack Lunges (185/135 lb.)
12 Deadlifts
AMRAP 12 min.
Rx
6 Front-Rack Lunges (155/115 lb.)
12 Deadlifts
AMRAP 12 min.
FIT
6 Front-Rack Lunges
12 Deadlifts
AMRAP 12 min.
SATURDAY
Rx+
Complete Every 5 min.
250-m Row
20 KB Thrusters (53/35 lb.)
30 Double-unders
6 rounds
Rx
Complete Every 5 min.
250-m Row
20 KB Thrusters (35/26 lb.)
30 Double-unders
6 rounds
FIT
Complete Every 5 min.
250-m Row
15 DB/KB Thrusters
60 Single Unders
6 rounds
CONNECT 