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Athlete Date Sort Location Workout Name Description Results
Local 936 08/28/2014 The Union Box 08/28/2014 Front Squats
5x5 @205
Back Squats
5x5 @225
Overhead Squats
5x5 @115

Conditioning
Mini Fran
21-15-9
Thrusters 65#
Pull ups		 FS 205 lbs
BS 225 lbs
OHS 115 lbs
lbs
Mini Fran lbs
65# lbs
Performed as RX
Local 936 08/27/2014 The Union Box 08/26/2014 Barbell Work

1) 3 Position Clean (Floor, Hang, Power Position do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Push Jerks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP rest 90 sec.(scale to 3 pull-ups/3 dips = 1 MU

1b) 3X5 Jumping Good Mornings use appropriate load rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#		 11 rounds 0 reps
Performed as RX
Local 936 08/27/2014 The Union Box 08/27/2014 BARBELL WORK

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest		 17 rounds 0 reps
Performed as RX
Local 936 08/18/2014 The Union Box 08/18/2014 STRENGTH
5-5-3-3-1 power snatch

METCON
20 min AMRAP
5 power snatch
10 thrusters
15 pullups

Rx is 115#/75#
scale weight to your fitness level		 95 reps
Performed as RX
Local 936 08/17/2014 The Union Box 08/17/2014 3 rounds
15 2 handed KBs swings
15 KB clean & press L arm
15 KBs clean & press R arm
15 goblet squats
30 hand to hand KB swings
15 KB snatch L arm
15 KB snatch R arm

 18m 12s
Performed as RX
Local 936 08/15/2014 The Union Box 08/15/2014 STRENGTH
5-5-3-3-1 Push Jerk

METCON
4 rounds
15 Push Jerk
20 KBs
run 400 m

scale weight to your level...		 13m 04s
Performed as RX
Local 936 08/13/2014 The Union Box 08/13/2014 STRENGTH/SKILL
5X4 of Barbell Snatch

Today weight is not important, Today we concentrate on form!

METCON:

10 rounds
using the same bar and load throughout
2x deadlifts
2x power clean
2x front squat
2x push press/jerk
2x back squat

bar is not to rest or touch ground until round is complete. Penalty for dropping or resting bar is 10 burpees, so choose weight wisely!!		 11m 021s
Performed as RX
Local 936 08/12/2014 The Union Box 08/12/2014 STRENGTH/SKILL

5 sets of 4 reps of push press

take as much time as needed between sets and increase weight each time

METCON
"THOMAS CULLEN III"
4 rounds
5 overhead squats (135/95)
10 Handstand Push ups
15 box jumps

scale weight for OHS, scale HSPU to hand release push ups		 10m 01s
Performed as RX
Local 936 08/11/2014 The Union Box 08/11/2014 5 rounds of DEADLIFTS

5-3-3-2-2

take as much time as needed between rounds, increase weight for each round		 225, 285, 295, 305, 315 lbs
Performed as RX
Local 936 08/10/2014 The Union Box 08/10/2014 BEAR COMPLEX
5 ROUNDS OF 7 SETS
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

USE DBS KBS OR BARBELL OR WHATEVER YOU HAVE...

PENALTY FOR DROPPING DBS KBS OR BARBELL OR WHATEVER YOU USING IS 10 BURPEES...		 13m 45s
Performed as RX
Local 936 08/08/2014 The Union Box Daily Workout Metcon
15 minutes AMRAP
15 squat thrusters 65#
30 SDHP 35#

 5 rounds 25 reps
Performed as RX
Local 936 08/01/2014 The Union Box 08/01/14 100 KB snatches
switch arm as needed
used a 25# KB 		4m 00s
Performed as RX
Local 936 07/31/2014 The Union Box 07/31/14 20 minute AMRAP of
15 dbl KB swings
10 dbl front squats
5 dbl KB snatch

Used dbl 25#rs		 14 rounds 0 reps
Performed as RX
Local 936 07/29/2014 The Union Box Deck of Cards Skill/Strength
DEADLIFTS
5X5 USING APPROPRIATE WEIGHT
or
DOUBLE UNDER PRACTICE FOR 15 MINUTES

MetCon
Deck of Cards
Split a deck of cards
Number on card equals number of reps of each exercise. Face cards = 10, Jokers = 5, Aces = 11

Hearts - Tire Flips
Diamonds - RKBs
Spades - KB Goblet Squat
Clubs - Sledge Swings

Finish you have of the deck for time		 45m 00s
Performed as RX
Local 936 07/29/2014 The Union Box Deck of Cards Skill/Strength
DEADLIFTS
5X5 USING APPROPRIATE WEIGHT
or
DOUBLE UNDER PRACTICE FOR 15 MINUTES

MetCon
Deck of Cards
Split a deck of cards
Number on card equals number of reps of each exercise. Face cards = 10, Jokers = 5, Aces = 11

Hearts - Tire Flips
Diamonds - RKBs
Spades - KB Goblet Squat
Clubs - Sledge Swings

Finish you have of the deck for time		 47m 20s
Performed as RX
Local 936 07/28/2014 The Union Box 07/28/2014 Skill/Strength
BARBELL SNATCHES

5X5 USING GOOD FORM AND APPROPRIATE WEIGHT

MetCon
6 Rounds
6 Clean & Press
6 Burpees
6 Push Ups		 11m 47s
Workout Scaled
Local 936 07/25/2014 The Union Box Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 1h 5m 00s
Workout Scaled
Local 936 07/23/2014 The Union Box 07/23/2014 Buy in
400 m jog

Skill/Strength
EMOM Deadlift
80% of 1 rep max
5 minutes
No Dropping of bar

Metcon
TABATA
8 rounds of air squats
8 rounds of flutter kicks
8 rounds of push ups
8 rounds of sit ups

 32 rounds 0 reps
Performed as RX
Local 936 07/22/2014 The Union Box 07/14/2014 Skill/Strength
Barbell Snatch
5x5
75,85,95,105,115

MetCon
3 rounds
10 clean & press #115
15 dips
20 KB swings #50

Cash out
10 burpees		 3 rounds 0 reps
Performed as RX
Local 936 07/19/2014 The Union Box Casino Skill
3 rounds
Single arm DB snatch to shoulder press x 10 L/R

MetCon
21-15-9
Air squats
Push ups
1 minute planks between sets		 5m 30s
Performed as RX
Local 936 07/17/2014 The Union Box Carlito's Way Skill/Strength
Sledge swing form (sub KB snatch)

Buy in
10 per arm of sledge swings (sub KB snatch)

WOD
6 rounds
25 burpees
25 air squats
400 m run		 44m 36s
Performed as RX
Local 936 07/16/2014 Union Box 7/16/2014 Strength/Skill
5x5 squat cleans 115,125,135,145,155

MetCon
20 min AMRAP
5 push press 95#
10 KB swings 50#
15 air squats		 12 rounds 5 reps
Performed as RX
Local 936 07/14/2014 Union Box 7/14/2014 Skill/Strength
5x5 1 clean + 5 front squats

MetCon
For Time
6 hang clean + push press 115#
400 m run
8 hang clean + push press 115#
400 m run
10 hang clean + push press 115#
400 m run		 25m 00s
Performed as RX
Local 936 07/11/2014 Union Box 7/11/2014 Buy in 100 single unders

7 rounds
7 deadlifts 195#
7 thrusters 65#

Cash out
100 single unders unbroken		 7 rounds 0 reps
Performed as RX
Local 936 07/10/2014 Union Box 7/10/2014 30 cleans 75#
60 singles
30 shoulder press 75#
60 singles
30 sledge hits
60 singles
30 tire jumps
60 singles		 1 rounds 0 reps
Performed as RX