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  • Writer's pictureJohn Fadel

Monday PVX/PVF: SHADOWBOX

Warm-up/Move

Row/Bike/shuttle run Conditioning

6 Rounds :20 Hard row / :10 rest


Overhead Squat option Back squat

On the 2:00 x 3 Sets: 

3 Overhead Squat 50-80%

‍On the 2:00 x 3 Sets: 

1 Overhead Squat 80-100%

"Shadowbox" 

AMRAP 10: 

1 Power Snatch option: clean& press

1 Overhead Squat option: front squat

10 Box Jump overs (24"/20") 

2 Power Snatches

2 Overhead Squats

10 Box Jump overs (24"/20") 

...

Add 1 Barbell Rep Each Round 

Barbell: (115/85)

+(155/105) games



  • Today we move into our final week of the overhead squat cycle. If athletes look good and feel good today, they can attempt an overhead squat PR. Otherwise, we’re looking for athletes to challenge themselves with 3 heavy singles. In part 2 we want athletes to pick a weight that they could cycle for 10+ reps when fresh, but will likely choose to do fast singles within today's workout. 

  • Score | Rounds + reps  

  • Power Snatch | Light to moderate. 

  • OHS | Light. Unbroken.

  • Box Jump Overs | :30 or less 



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