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Jessica Sunio 08/07/2015 The Shoebox But Did You Die? I. CORE & ENDURANCE CONDITIONING

12 Minute EMOM

20 Double Unders
15 V-Ups

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II. WOD | 18 Minute EMOM for REPS*

01: HSPU
02: Goblet Squats (53/35)
03: Weighted Sit Ups (45/25)
04: DB Lunges (30/25)
05: Pull Ups
06: Double Unders

*15 seconds transition time between stations		 307 reps
Performed as RX
Jessica Sunio 08/06/2015 The Shoebox Clean It. Jerk It. Thrust It - Strength Sesh STRENGTH

5x2 Front Squat (88-95% of 1RM)

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Make sure you give yourself ample time to rest between sets.
 115 lbs
Performed as RX
Jessica Sunio 08/06/2015 The Shoebox Clean It. Jerk It. Thrust It. WOD | Partner WOD 2x9 Minute AMRAP

ROUND 01 (135/95)

03 Squat Cleans
02 Jerks
01 Thrusters

3 Minute Rest

ROUND 02 (175/125)

03 Squat Cleans
02 Jerks
01 Thrusters		 30 reps
Workout Scaled
Jessica Sunio 07/29/2015 The Shoebox Balls to the Wall WOD | 5 Rounds for TIME*

Buy In: 20 Double Unders (NO SINGLES!)

05 - Strict Burpees**
10 - Wall Balls (20/15)
200m Run
10 Wall Balls (20/15)
05 - Pull Ups

Buy Out: 20 Double Unders (NO SINGLES!)

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*Strict Burpees & Pull Ups to be performed on the mats. For Wall Balls, athletes will be required to run to the front yard area to perform movement.

**Strict Burpees: A regular burpee with a strict push up. Once you get into plank position, perform a strict push up then jump to your feet to complete the burpee.		 17m 06s
Performed as RX
Jessica Sunio 07/28/2015 The Shoebox Balls to the Wall - Strength Sesh STRENGTH

5x3 Deadlift (85-88% of 1RM)


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Please make sure you give yourself ample time to rest between sets. I suggest even rolling out your lower back between sets to help avoid "deadlift back".

17:06		 35 lbs
lbs
12-15 lb ball lbs
Performed as RX
Jessica Sunio 07/21/2015 The Shoebox Three for One - Strength Sesh STRENGTH

5x4 Deadlift (80-85% of 1RM)

85 lbs
135 lbs
156 lbs		 Amrap#1: 65 lbs
Amrap#2: 75 lbs lbs
Amrap#3: 85 lbs lbs
Performed as RX