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Thursday – Change to the schedule! All classes on Friday are OPEN! Come for some fun exercise!

Push Press 5×5 

Followed by 

EMOM 10 min:

odd- 12 Deadlifts

even- 10 Burpees/plank

 

Wednesday –

One Arm Press 4×6 

One Arm Deadlift 4×8

Followed by, 

5k

 

 

Tuesday –

Our second session of lifters from Saturday! They all did an amazing job!

Power Cleans 3×5 (30 second rest between each rep)

Followed by, 

7 Rounds 

10 Pull Ups

10 KB Swings

25 Double Unders

 

Monday

Awesome job to everyone who participated in the College Station Weightlifting Classic this past weekend! You all are amazing! Thank you to everyone who came out to cheer on the lifters and a big thanks to everyone who came out to volunteer! If you have any sweet photos from the meet feel free to send them our way! We would love to share them on the website!

 

Backwards Lunges 4x 6 each leg

Followed by,

5 Rounds

15 Power Snatches

10 HSPU

100m Sprint

 

It’s Friday! Get Excited! (530pm Open Gym and Saturday Class is Canceled due to USAW Meet)

Hey Everyone! Our 2nd Annual College Station Weightlifting Classic USAW Meet is this weekend! In order to prepare for the meet we will be closing the 530pm open gym on Friday. If you are out and about, we would LOVE your help setting up at that time. Also, check out our volunteer sign up board, at the box!

This is an ALL DAY event, so drop in anytime! The first heat is our Women’s Heat and that will start at 8am. These ladies are so exciting to watch, you don’t want to miss these lifters! Our last heat is scheduled for 4pm. We also have a large group of youth age lifters that will start around 10am (10year olds-17year olds), this group is always so fun to watch! We are excited to see all of the lifters, lift big on Saturday! Come out to support everyone!

We will also be having a Lululemon Trunk Show (9am-noon) and Lew’s BBQ food truck will be parked outside! There will be something fun for everyone!

Sideways sled Pulls 4 each leg
Followed by, 
5 Rounds
5 Power Cleans
10 Box Jumps
50m Sprint

Thursday – (Friday 530pm class is canceled! Come help set up for the meet!)

Hey Everyone! Our 2nd Annual College Station Weightlifting Classic USAW Meet is this weekend! In order to prepare for the meet we will be closing the 530pm open gym on Friday. If you are out and about, we would LOVE your help setting up at that time. We are excited to see all of the lifters, lift big on Saturday! Come out to support the lifters! We will also be having a Lululemon Trunk Show (9am-noon) and Lew’s BBQ food truck will be parked outside! There will be something fun for everyone! 

Snatch 3×1 @ 70% 

Clean & Jerk @ 70% 

Followed by, 

Come to the box to find out ;)  

 

 

Wednesday

Hey Everyone! We need some volunteers for the College Station Weight lifting Classic USAW meet this weekend! If you are free at anytime on Saturday, email Jordan@blackboxstrength.com to help out!

Clusters 3×6 

Followed by, 

1 mile Sprint 

*If you are lifting Saturday, use today as an active recovery. Spend some time on a foam roller and the airdyne if you want to come into the gym. If not, enjoy an outdoor activity*

Tuesday – Volunteers Needed!

Hey Everyone! We need some volunteers for the College Station Weight lifting Classic USAW meet this weekend! If you are free at anytime on Saturday, email Jordan@blackboxstrength.com to help out!

Hip Clean + Jerk 2×2+2 @ 60%

Front Squat 3×3 @80%

Followed by, 

EMOM 10min

Odd: 15 DU, 10 Push Ups

Even: 10 Pull Ups, Plank

 

Monday

Remember today is our Essential Oils informational at the gym. The class will start at 10:15am!

Anyone is welcome to attend this class!  See you there!!

OPEN GYM is Closed on Friday to get ready for our USAW Meet on Saturday.  Come to the 4:30 class to get your workout in!!

Snatch with pause at the knee 2×2 60%, 3×1 70%

Back Squat 3×3 80%

Followed by, 

3 Rounds

15 Slam Balls 

50 m Sprint

15 Wall Balls 

50m Sprint

 

Friday – Essential Oils Class!

Hey Everyone! On Monday at 10:15am, we will be hosting an essential oils class at the box! Our coach, Carisse Lowy, will be leading the class! Come excited and ready to learn!

Take 15 min to find max CL/J

Followed by, 

7 Rounds

7 HSPU

10 Renegade Rows

50m Sprint

 

Thursday

Front Squat 3×6

1 Arm Row 3×10

Followed by, 

5 Rounds

50m Sandbag Carry

10 air Squats

50m Sandbag Carry

15 Push Ups

 

Wednesday

Push Press + Jerk 4×2+2

Clean DL with pause below knee, at knee, at hip 3×5@80-90%

Followed by, 

1x 800m Sprint

1x400m Sprint 

3x50m Sprint

1x1000m Sprint 

 

Tuesday

Back Squat

5@70%, 3@80%, 3@85%, 1@90%, 5@75%

Followed by, 

EMOM 10 min:

5 Power Cleans

15 KB Swings, plank

Monday

Snatch grip Push press + OHS 4×3+3

Snatch RDL 4×3

Followed by,

“Donny”

21-15-9-9-15-21

Deadlift

Burpee

 

 

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on theburpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

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