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Shelby Porteneuve 11/06/2015 The Shoebox Glutes on Fiyah! I. CORE CONDITIONING

12 Minute EMOM

7 Weighted Sit-Ups (45/25 1+1=1)
7 Russian Twists (45/25 1+1=1)

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II. WOD | for TIME

02/10 Pull Ups/Front Rack Lunges (95/65 1+1=1)
10 Double Unders
04/08 Pull Ups/Front Rack Lunges
20 Double Unders
06/06 Pull Ups/Front Rack Lunges
30 Double Unders
08/04 Pull Ups/Front Rack Lunges
40 Double Unders
10/02 Pull Ups/Front Rack Lunges
50 Double Unders		 18m 05s
Workout Scaled
Shelby Porteneuve 11/03/2015 The Shoebox Kinda Dead I. CORE CONDITIONING

15 Minute EMOM

MIN 01: 12 Knees to Elbows
MIN 02: 12 Cross V-Ups (1+1=1)
MIN 03: 12 Reverse Crunches

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II. WOD | for TIME

03-06-09-12-09-06-03

Deadlifts (225/185)
Burpees Over Bar
200m Run		 22m 34s
Workout Scaled
Shelby Porteneuve 10/19/2015 The Shoebox Get Over That Bar I. STRENGTH CONDITIONING

5x3 Tempo Ring Rows (4-0-3-3)

II. WOD | 16 Minute AMRAP

05 - Squat Cleans (135/95)
05 - Burpees Over Bar
05 - Pull Ups

BUY OUT: 30 of each Movement
V-Ups
Heel Touches (1+1=1)		 4 rounds 1 reps
Workout Scaled
Shelby Porteneuve 10/15/2015 The Shoebox Evil to the Core I. CORE CONDITIONING

5x7 Tempo V-Tucks (5-0-X-0)

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II. WOD | for TIME

14-12-10-08-06-04-02

Barbell Roll Outs
V-Ups
Bicycle Kicks (1+1=1)
Scisscor Crunches (1+1=1)
Hollow Rocks (1+1=1)
Burpees		 37m 50s
Workout Scaled
Shelby Porteneuve 10/12/2015 The Shoebox Mahalo Pull Ups I. STRENGTH CONDITIONING

5x4 Tempo Ring Rows (3-0-X-5)

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II. WOD | 21 Minute AMRAP

07 Bar Burpee Clean & Jerks (135/95)
07 Parallette Dip Thrus
07 Plank Push Ups

EMOM = 1 Pull Up		 3 rounds 1 reps
Workout Scaled
Shelby Porteneuve 10/08/2015 The Shoebox Making You a Man I. CORE CONDITIONING

5 Rounds*

Plank
Right Side Plank
Left Side Plank
Heel Touches

*30s for each movement

NOTE: Try not to drop your knees when switching from plank to side plank.

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II. WOD | 18 Minute AMRAP

03 Curtis P.'s
04 Man Makers (30/25)
05 Plate Rev. Burpee + Burpee (45/25)		 6 rounds 0 reps
Workout Scaled
Shelby Porteneuve 10/05/2015 The Shoebox Rock It Out I. STRENGTH CONDITIONING

5x5 Tempo Ring Rows (3-0-X-0)

II. WOD | for TIME

3 Rounds

05 Clapping Push Ups
07 Box Jumps
09 Front Rack Lunges (95/65 1+1=1)
11 S2OH (95/65)
200m Run

Buy Out: 30 Hollow Rocks		 19m 48s
Performed as RX
Shelby Porteneuve 09/18/2015 The Shoebox Fancy Nancy I. CORE CONDITIONING

6 Rounds 30s On/30s Off

Boat Pose Hold
Hollow Rocks

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II. WOD | 5 Rounds for TIME

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (95/65)		 21m 19s
Workout Scaled
Shelby Porteneuve 09/17/2015 The Shoebox Evil in the Middle I. ENDURANCE CONDITIONING

10 Minute EMOM (Alternating)

30 Double Unders
200m Run

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II. WOD | 25 Minute EMOM*

01: 07-10 Ring Push-Ups
02: 07-10 Goblet Squats (53/35)
03: 07-10 Parallette Pass Thrus
04: 07-10 Horizontal Ring Rows
05: 07-10 Cross V-Ups (1+1=1)

*In between rounds, athletes will be given 18s to complete 12 DUs (x2 SU)

If athlete fails to complete the DUs, 2 burpees (for each attempt) at the end of the WOD.


202 reps
Workout Scaled
Shelby Porteneuve 09/17/2015 The Shoebox Evil in the Middle I. ENDURANCE CONDITIONING

10 Minute EMOM (Alternating)

30 Double Unders
200m Run

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II. WOD | 25 Minute EMOM*

01: 07-10 Ring Push-Ups
02: 07-10 Goblet Squats (53/35)
03: 07-10 Parallette Pass Thrus
04: 07-10 Horizontal Ring Rows
05: 07-10 Cross V-Ups (1+1=1)

*In between rounds, athletes will be given 18s to complete 12 DUs (x2 SU)

If athlete fails to complete the DUs, 2 burpees (for each attempt) at the end of the WOD.


202 reps
Workout Scaled
Shelby Porteneuve 09/14/2015 The Shoebox Squared I. ENDURANCE & CORE CONDITIONING

5 Rounds Complete EVERY 2:30 MINUTES

10 V-Ups
200m Run

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II. WOD | for TIME

10 Deadlifts (95/65)
10 Clean & Jerks (95/65)
100 Double Unders
08 Deadlifts (105/75)
08 Clean & Jerks (105/75)
64 Double Unders
06 Deadlifts (115/85)
06 Clean & Jerks (115/85)
36 Double Unders
04 Deadlifts (135/95)
04 Clean & Jerks (135/95)
16 Double Unders
02 Deadlifts (155/105)
02 Clean & Jerks (155/105)
04 Double Unders		 25m 45s
Workout Scaled
Shelby Porteneuve 09/07/2015 The Shoebox Do Work (Labor Day WOD) WOD | for TIME

01 Mile Run
50 Double Unders
25 OH Lunges (45/25 1+1=2)
25 Bar Burpee Power Cleans (135/95)
25 OH Lunges (45/25 1+1=2)
50 Double Unders
01 Mile Run		 55m 00s
Workout Scaled
Shelby Porteneuve 09/07/2015 The Shoebox Do Work (Labor Day WOD) WOD | for TIME

01 Mile Run
50 Double Unders
25 OH Lunges (45/25 1+1=2)
25 Bar Burpee Power Cleans (135/95)
25 OH Lunges (45/25 1+1=2)
50 Double Unders
01 Mile Run		 55m 00s
Workout Scaled
Shelby Porteneuve 08/24/2015 The Shoebox Run. Throw. Jump I. CORE CONDITIONING

Tabata

Weighted Plank (45/25)

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II. ENDURANCE CONDITIONING

12 Minute EMOM

03 Burpees
15 Double Unders

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III. WOD | 12 Minute AMRAP

200m Run
07 Wall Balls (20/15)
14 Double Unders		 5 rounds 5 reps
Workout Scaled
Shelby Porteneuve 08/04/2015 The Shoebox Haiku - Strength Sesh STRENGTH

5x2 Deadlift (88-95% of 1RM)

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Be sure to give yourself ample time to rest between sets.		 145 lbs
Performed as RX
Shelby Porteneuve 08/04/2015 The Shoebox Haiku WOD | 15 Minute AMRAP

05 Clapping Push Ups
07 Pull Ups
05 Weighted Reverse Burpees (45/25)		 3 rounds 13 reps
Workout Scaled