“Escape From Alcatraz” 100- Hand 2 Hand Swings, 50- DB/KB Step Ups 20"? box- holding K.B., 50- Push-ups (hand release) 50- Burpees 5- Rope Climbs Row 500m Run 800m

K.B. 53/35 swings 

D.B or K.B. 35/20 step ups

HANG ON ALICIA !!!!

Snatch 5 5 5 5 5 rest Then Tabata Squats

5 Rounds For Time Of 400M Sandbag Carry,15 Box Jumps, 15 S.D.H.P., 15 Ring Dips

95/65 bar

25'/20' Box

Make your own sandbag!! Cheap and easy....

250m Waiter Walk rest then 15Min. A.M.R.A.P. of 10 K2E, 15 D.Unders, and 150m Run

K.Bell 53/35 For Walk

"McGhee" 30 min. A.M.R.A.P. Of 5 DeadLifts, 13 Push Ups, 9 Box Jumps

275/185

Serg getting ready for the JERK !

Box Squat 3 3 3 3 3 Rest Then Tabata Push Press VS. Tabata Jumping Lunge

75/55

Box squatting is the easiest way to learn to squat properly. Most everyone will start descending correctly, but at some point problems occur. To fix this, start on a box several inches above parallel. Squat down to the box. Then have a training partner take out a ½ or 1 inch mat or board. Again sit back, not down, on the box. When this feels right, take out a mat or board again until you are breaking parallel. Anyone can squat correctly if your coach or training partner is smart. You can't teach what you don't know.

You can squat very deep when using a box. Angelo Berardinelli has used a 6 inch box, and Amy Weisberger has squatted on a 4 inch box. Olympic lifters squat very deep, but they bounce out of the bottom. We flex.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.

Box squats are much less taxing on the lifter, and by training at 50-60% of a 1 rep max for 10-12 sets of 2 reps, you can easily break your squat record. The muscular soreness is much less than with regular squatting. One of my former training partners, the No. 1 198 in 1984, could full squat only every 10 days due to the extreme soreness. However, learning to box squat, he found he could squat twice a week, once for speed day and once for max effort day, without any difficulty.

Many trainers have found that a great deal of flexibility can be developed while box squatting: by going lower than normally possible, and by using a wider stance.

You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

When squatting on a box just below parallel, all your squats will be just below parallel. When doing regular squats, when the weight gets heavier, one will invariably squat higher and higher.

Doing static-overcome-by-dynamic work will build a great amount of explosive and absolute strength. Going from relaxed to dynamic work will also build tremendous explosive and absolute strength. Both types of work occur when box squatting. Some muscles are held statically, while others are actually relaxed.

Run 800 M Then 5 Rounds of 10 D.B. Push Press,15 Pull Ups, 20 Double Unders. Then Run 800m

45/25

Thanks to everyone who came out and went on a 400M walking lunge this Sunday 9/11 !!!

5 Rounds Of 20 Wall Ball, 20 Burpee to Pull Ups,400M Run .

20/14

                                                August 2011 p.r. Board @ ATLAS FITNESS

Push Jerk 5 5 5 5 5 Rest then 12Min. A.M.R.A.P. Of 25 Double Unders, 15 Pull Ups, 5 H.S.P.U.

Luis on the last set of 9 of "j.T." WOD

Front Squat 5 3 1 rest Then 5 Rounds of Run 250M, Front 10 Squat, 15 Sit-Ups, 20 Box Jumps

*135/95

*24/20

The brave few who came in on this labor day !

Weighted Pull Ups 3 3 3 3 Rest Then "Tabata WHAT" Burpee To Pull Up, Jump Squat, Power Ropes,

40 to 60 dead hang Pull Ups if no W.Pull Up

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