The Box at Stratford

09/15/2026

Tuesday, 9/15 - 5:15 AM, 5:00 PM

WARMUP
3 Rounds:
10 Band Pass Thrus
5/5 1/2 Kneeling Dumbbell Press
5 Scap Push Ups

STRENGTH
Push Jerk
5 Sets x 4 Reps

Rest 75 sec
Focus on aggressive leg drive followed by fast re-bend under the bar. The goal is learning to receive the bar with bent knees instead of pressing to full lockout.

Notes:
Choose a light-moderate load for all 5 sets today, somewhere around 55-65%. This first week is all about getting comfortable with the timing, rhythm, and receiving position of the push jerk.

METCON
For Time:

400m run
30 Wallballs 20/14lbs
20 Burpee to target
400m run
20 Burpee to target
30 Wallballs 20/14lbs
400m run

Time Cap: 21 Minutes

ACCESSORY
3 sets:
10/10 Single leg hip thrust with a dumbbell
:30 sec Elevated Reverse Plank

Rest 60 seconds b/w sets

09/14/2026

Monday, 9/14 - 5:15 AM, 5:00 PM

WARM UP
3 Rounds:
10/10 Monster band kickbacks
5 Air Squats
5 Scap Pull Ups

STRENGTH
No Lockout Back Squat

5 Sets:
8 Reps
8 Reps
6 Reps
6 Reps
4 Reps

Rest 90 Seconds between sets

Notes: Build throughout the 5 sets while maintaining constant tension on every rep. Aim to finish at your heaviest load of the cycle while staying technically sound.

METCON
5 Sets:
2:00 Work / 1:00 Rest

6 Power Cleans
8 Pull Ups
10 Box Jump Overs (24/20)

In remaining 2:00 window:
AMRAP V-Ups

Score = Total V-Ups Completed Across All 5 Rounds

Barbell Weights:
Level 1 (Scaled): 95/65lbs
Level 2 (RX): 135/95lbs
Level 3 (RX+): 155/105lbs

ACCESSORY
3 sets:
16 Seated DB triceps ext
12/12 single DB seated press per arm

Rest 60 seconds b/w sets

09/11/2026

Friday, 9/11 - 5:15 AM

Warm Up
3 Sets:
10/10 Single leg hip thrust with a dumbbell
8 Band Pull Through
6 Goblet Squats
4 Push Ups

Strength
Hang Squat Cleans
Sets 1-2: 3 Hang Squat Cleans
Sets 3-4: 2 Hang Squat Cleans
Sets 5-6: 1 Hang Squat Clean

Rest 60 seconds between sets

Notes:
Build gradually across all 6 sets to a moderate-heavy lift for the day while maintaining excellent positions. Focus on staying patient in the dip, finishing your extension before pulling under the bar, and meeting the bar in a strong squat position. Prioritize speed under the bar, fast elbows, and stable receiving positions over simply adding weight.

Partner WOD
2 Rounds For Time:

20 Burpee Box Jump Overs (split as desired)
200m Run (together)
40 Deadlifts (split as desired)
200m Run (together)
20 Burpee Box Jump Overs (split as desired)

Rest 1 Minute then repeat for a second round

Score is total time including the 1 min rest between rounds

Barbell Weights:
Level 1 (Scaled): 155/105 lbs
Level 2 (RX): 185/125 lbs
Level 3 (RX+): 225/155 lbs

Accessory
3 Sets:
8 Dumbbell lat pull over
8/8 Chainsaw rows

Rest 1:00 between Sets

09/10/2026

Thursday, 9/10 - 5:15 AM, 5:00 PM
Warm Up
2 Sets:
:30 sec Cardio
10 Dumbbell RDL
10 Banded Bicep Curls
5 Scap Pull Ups
Conditioning
For Time:
15/12 Cal Bike or 21/18 Cal Row or 300m Run
20 Plate Russian Twists (10/side)
10 Plate Ground to Overhead
5 Strict Chin Ups
25/20 Cal Bike or 32/27 Cal Row or 400m Run
20 Plate Russian Twists (10/side)
10 Plate Ground to Overhead
5 Strict Chin Ups
35/30 Cal Bike or 50/43 Cal Row or 600m Run
20 Plate Russian Twists (10/side)
10 Plate Ground to Overhead
5 Strict Chin Ups
25/20 Cal Bike or 32/27 Cal Row or 400m Run
20 Plate Russian Twists (10/side)
10 Plate Ground to Overhead
5 Strict Chin Ups
15/12 Cal Bike or 21/18 Cal Row or 300m Run
20 Plate Russian Twists (10/side)
10 Plate Ground to Overhead
5 Strict Chin Ups
Time Cap: 25 Minutes
Plate Weights
Level 1 (Scaled): 15/10 lb (7.5/5 kg)
Level 2 (RX): 25/15 lb (10/7.5 kg)
Accessory
3 Sets:
10 T Spine Opener on Foam Roller
8 Banded Thoracic Extension/Flexion Against Wall
Rest 1:00 between Sets

09/09/2026

09/08/2026

Tuesday, 9/8 - 5:15 AM and 5:00 PM

Warm Up
3 Sets:
10 sec Dead Hang
10/10 High Low Band Pull Aparts (Diagonal)
10/10 Banded Single Leg Step Ups

Strength
6 sets:
3 Push Press
*build to a heavy set for the day.

Rest 90 Seconds between sets

Notes:
Aim to move your heaviest overhead weights of the last 4 weeks while maintaining strong mechanics and confidence under the bar. Stay aggressive with leg drive and fast through the lockout. If the movement slows down significantly or turns into a grind, stay there rather than forcing heavier weight.

Metcon
For Time:

6 Deficit Push Ups
12 Alternating Goblet Hold Reverse Lunges
6 Pull Ups

8 Deficit Push Ups
16 Alternating Goblet Hold Reverse Lunges
8 Pull Ups

10 Deficit Push Ups
20 Alternating Goblet Hold Reverse Lunges
10 Pull Ups

12 Deficit Push Ups
24 Alternating Goblet Hold Reverse Lunges
12 Pull Ups

10 Deficit Push Ups
20 Alternating Goblet Hold Reverse Lunges
10 Pull Ups

8 Deficit Push Ups
16 Alternating Goblet Hold Reverse Lunges
8 Pull Ups

6 Deficit Push Ups
12 Alternating Goblet Hold Reverse Lunges
6 Pull Ups

Time cap: 17 Minutes

Dumbbell Weights
Level 1 (Scaled): 35/20 lb
Level 2 (RX): 45/25 lb
Level 3 (RX+): 50/35 lb

Accessory
3 Sets:
10/10 Weighted Deficit Calf Raise
20 Banded Hamstring Curls

Rest 1:00 between Sets

09/04/2026

Friday, 9/04

Warm Up
3 Sets:
6 Barbell RDL
5 Strict press
4 Front Squats
3 Burpees

Strength
Sets 1-2: 3 Hang Power Sn**ches

Sets 3-4: 2 Hang Power Sn**ches

Sets 5-6: 1 Hang Power Sn**ch

Rest 60 seconds between sets

Build throughout the workout while staying smooth and explosive.

Metcon
For Time:

100m Run
10 Front Squats

200m Run
20 Hang Power Sn**ch

300m Run
30 Shoulder to Overhead

400m Run
40 Thrusters

Time Cap: 21 Minutes

Barbell Weights:
Level 1 (Scaled): 45/35 lbs
Level 2 (RX): 75/55 lbs
Level 3 (RX+): 95/65 lbs

Accessory
3 Sets:
10/10 External shoulder rotations
15 Banded face pulls

rest :60 seconds between sets

09/02/2026

Wednesday - 9/02
Warm Up
3 Sets:
10 Seated Dumbbell Good Mornings
10 Wall leaning calf raise
5/5 Single Arm banded Press
Strength
4 Sets:
8 Barbell RDL with a controlled descent - (moderate)
10/10 Monster band kick backs
Rest 90 Seconds between sets
Metcon
Every 2:30 x 8 Rounds:
10 Dumbbell Shoulder to Overhead
30 Double Unders or 45 Singles
5 Burpee Box Jump Overs (24/20in)
Score = Fastest + slowest round completed
Dumbbell weight
Level 1: (Scaled) 35/20 lbs
Level 2 (RX): 45/25 lbs
Level 3 (RX+): 50/35 lbs
Accessory
4 Sets:
6 Strict Chin-ups
6 Ring dips
rest :60 seconds between sets

09/01/2026

Tuesday - 9/01 - Monthly payments are due
Warm Up
3 Sets:
:30 Bike
8 Bradford press
10 Band pull aparts
Strength
6x4 Push Press
Start around 75% of your 1 RM Push Press and build over the 5 sets
Rest 90 Seconds between sets
Metcon
5 Rounds for Time:
10 Pull Ups
12 Sit Ups
14 Barbell Front Rack Reverse Lunges (7/leg)
200m Run
Time Cap: 17 Minutes
Barbell Weights:
Level 1 (Scaled): 75/55 lbs
Level 2 (RX): 95/65 lbs
Level 3 (RX+): 115/75 lbs
Accessory
3 sets:
10 Rear Delt Dumbbell Row (wide)
12 upright dumbbell row
rest :60 seconds between sets

08/31/2026

Monday - 8/31

Warm Up
3 Sets:
10 Air Squats
6 Barbell Good Morning
4 Burpees

Strength
5x5 1 1/4 Back Squat

*build to a moderate weight, 55-60% of 1RM front squat

Metcon
4 Rounds:
3:00 Work / 1:30 Rest

15/12 Cal Row or 200m Run
12 Wall Balls
9 Deadlifts
Max Rep Hang Power Cleans in remaining time left in the 3 Minute window.

Score = Total Hang Power Cleans completed

Increase barbell weight each round. Use the same barbell for both deadlifts and hang Power cleans. Choose your level based on the hang power clean weight, not the deadlift.

Barbell Weights
Level 1 (Scaled): 75/55, 95/65, 105/75, 115/85
Level 2 (RX): 95/65, 105/75, 115/85, 135/95
Level 3 (RX+): 105/75, 135/95 , 155/105, 165/115

Accessory
3 Sets:
20 Heel taps (10/side)
15 Tuck Crunch
10 Leg Lowers

rest :60 seconds between sets