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10 DB Push Press

2 Rope Climbs 



100 Double Unders

75 KB Swings

50 Burpees




10 Squats

10 Kipping Pull Ups 



1000m Row or AD (for time)


Tabata Plank


4x 2+2 Hip Snatch + OHS

followed by, 


5 Tall Box Jumps

20 Shoulder Touches

200m Run


Dead Bugs x3


4 Sets of the following:

8 Renegade Rows

10 Lunges




5 Thrusters

10 Pull Ups

20 Sit Ups



4x 1+2 Power Clean + Hang Clean 

Followed by, 

AMRAP 10 min 

5 Wall Balls 

5 Burpees

50m Sprint

10 Wall Balls

10 Burpees

100m Sprint

15 Wall Balls

15 Burpees

150m Sprint

20 Wall Balls

20 Burpees

200m Sprint… etc. until 10 Min is over


Front Loaded Lunge Complex (aim to go heavier than last week)

3 sets:

- 4 Front loaded  Forward lunges

- 4 Front Squats

- 4 Push Presses

- 4 Backloaded backward lunges

Followed by, 

Death by 20m Sprints


TTB 2-3×6-10




10 Pull Ups

6/6 Single Leg Deadlift


Followed by, 


Wall Balls

Box Jumps

Sit Ups


Hang Cleans 3-5x 3


5 rounds

Partner Work:

AMRAP Power Ball

100m Sprint 

10 Burpees together


Snatch Work ~15 min

Followed by, 

3 Rounds

800m Run

50 KB Swings

400m Run

25 KB Swings

200m Run

10 KB Swings


1min Wt Plank x 3

It’s Monday! Every Monday in August is BRING A FRIEND DAY! Bring your friends to any class on Monday!

Thrusters 3×12, with 90 second rest between each set.

Build up to a challenging wt and then start your sets. 

Followed by, 

AMRAP 10 min

50 Double Unders

5 Wall Walks/ 50 plank Shoulder touches

10 Pull Ups


3xmax Lsit 


Front Loaded Lunge Complex: 3-4 sets

- 4 fwd lunges (total)

- 4 front squats

- push presses

- backward lunges (total)

REST 3 min 

Followed by, 

1 mile Sprint


3 x 20 second power balls


Snatch work for ~15min 

Followed by, 


KB Swings

Pull Ups

Sit Ups


3×10 Back Extensions 


3-5 sets of the following:

10 Strict Pull Ups 

5-8 Pistols


Followed by, 


12 Thrusters 

400m Run/Row/AD Recovery


3x wt plank



OHS 5×5

Followed by, 

400m FW 

400m Sprint

200m FW 

200m Sprint 


3x Deadbugs

MONDAY: Meet Our Athlete of the Month: Katie Mussina!

Tell us your full name:

Katherine Grace Mussina

Do you have a gym name or nickname?

My gym name/nickname is “Ganba”!!!


What is your occupation?

Well besides being a full time athlete here at the box, I am also a full time student at Blinn working towards transferring into Texas A&M.


What made you decide to workout at BlackBox? 

My former coach Michael Lozano who was also an athlete here at the time, told me about this amazing place and I came with him to work out and from then on I decided I didn’t want to go anywhere else!


How long have you been training at BlackBox?

I have been training here since late July/ early August of last year, so about a year now.


What do you love most about BlackBox?

What I love most about BlackBox is the community. These people and the coaches here are like my family and I wouldn’t trade this gym or these people for the world.

What results have you seen so far? What has been your greatest achievement at the box?

I have improved my strength as well as my Olympic Weightlifting technique by heaps and bounds since I have been here. I was sort of all over the place before I got here… My greatest achievement has been my 47 kilo Snatch lift and recently my 61 kilo Clean and Jerk!

What is your fitness background?

I played sports all through high school but gymnastics was my main one.


What are your training goals?

To try to eat right and not get fat.

Do you have a favorite workout or lift?

Well right now my favorite is Clean and Jerk but that will probably change…it usually does every other week.


Tell us about your favorite memory at BlackBox:

When I was front squatting with a resistance band around my knees and I had gone down in the squat and the band tore and flew across the room… It was pretty hilarious.


What are your “words to live by”:

My words to live by are, “When it comes to life, nothing is given to you. Nothing happens on its own. Achievement requires sacrifice. Not just once but every day.”

What is your favorite hobby/pastime?

Olympic Weightlifting!


What’s your next adventure in life?

Hmm that’s a tough one. I have so many adventures that I hope to experience in the next couple of years but a few of them are to transfer into Texas A&M, pursue a career in medicine and make it to the American Open.


Tell us something we don’t know about you:

When I am not doing something BlackBox related or school related I enjoy singing and playing guitar in my spare time!

Workout of the Day:

4-6 x 2 Power Cleans

Followed by,

AMRAP 10 min

5 Deadlifts

10 Burpee over bar

50 Double Unders


3x L-Sits Max effort each time 

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