The Box at Stratford

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The Box at Stratford

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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

08/28/2026

OPEN GYM!

08/27/2026

Thursday, 8/27 - 5:00 pm
Warm Up
2 Rounds:
1:00 Cardio
10/10 Single arm Banded Press
:20 Sec Hollow Hold
Metcon
Every 5:00 x 6 Rounds:
500/450m Row or 400m Run or 30/21 Cal Bike
12 Single Dumbbell Alternating Box Step Ups
12 Alternating Dumbbell Hang Sn**ch
12 Sit Ups
Max No Push Up Burpee w/ remaining time
Dumbbell Weights:
Level 1 (Scaled): 35/20 lbs
Level 2 (RX): 45/25 lbs
Level 3 (RX+): 50/35 lbs
Accessory
3 Sets:
Plank pull throughs x 10 (5 each way)
Side Plank banded Clamshell x 10/10
Rest 60 seconds

08/26/2026

Wednesday, 8/26 - 5:00 pm
Warm Up
3 Rounds:
5 Barbell Good Mornings
10 Band Pull Aparts
10 Down Dog Alternating Toe Touches
Strength
3 Sets:
8 Barbell RDL (controlled descent, light-moderate weight)
15 Banded Hamstring Curls
Rest 90 Seconds between sets
Metcon
For Time:
Buy In: 30/25 Cal Row or 21/17 Cal Bike or 400m Run
10 Rounds:
3 Burpee Pull Ups
6 Thrusters
Cash Out: 30/25 Cal Row or 21/17 Cal Bike or 400m Run
18 Min Cap
Barbell weights
Level 1: (scaled) 75/55 lbs
Level 2: (RX) 95/65 lbs
Level 3: (RX+) 115/75 lbs
Accessory
3 Sets:
10 Seated Dumbbell Tricep Extension
10/10 Tricep Kick Backs
15 Band Pull Aparts
Rest 60 seconds between sets

08/25/2026

Tuesday, 8/25 - 5:00 pm

Warm Up
3 Rounds:
10 Straight banded lat pull down
5/5 x 1/2 Kneeling Single Arm Rotational Press
10 Alternating Glute Bridge March (5/5)
:30 Sec Cardio

Strength
5 sets:
5 Push Press
Start aroudn 65-70% of your 1 RM Push Press and build over the 5 sets

Rest 90 Seconds between sets

Metcon
13 min AMRAP

10 Dumbbell Farmers Hold Walking Lunges (5/leg)
12 Bench Press
50 Double Unders
(or 75 Single Unders)

Score is total rounds and reps

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

Barbell Weights for Bench Press
Level 1 (Scaled): 75/55 lbs
Level 2 (RX): 95/65 lbs
Level 3 (RX+): 115/75 lbs

Accessory
3 Sets:
8 Incline Dumbbell Row
12 Banded Face Pulls
12/12 Single Leg Hip Thrusts with DB

Rest 60 seconds between sets

08/24/2026

Monday, 8/24 - 5:00 pm
Warm Up
2 Rounds:
10 Band Pull Through
8/8 Monster band kickbacks
6 Air Squats
4 Scap Push Ups
Strength
No Lockout Back Squat
4 x 8
Rest 90 seconds between sets
Notes: Build to a moderate load around 55-65% of your 1RM Front Squat
Metcon
EMOM x 15 Min (5 Rounds)
Min 1: 100m Run
Min 2: 5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overhead + Max Toe to Bar in remaining time
Min 3: Rest
Rx Weight: 115/75
Scaled: 95/65
score is total toe to bar over the 5 Rounds
Accessory
3 Sets:
10 Seated pronated rear delt fly
15 Banded front raise
Rest 60 seconds between sets

08/20/2026

Thursday, 8/20 - 5:00 pm

Warm Up
2 Sets:
1:00 Cardio
3 Inch Worm
10 Squat to Stand

Metcon
For Time:
150 Wallball (20/14 #)
*Every 4 min and at the start 400m Run
Time Cap: 16 minutes

Strength
3 Sets:
3 Deficit Romanian Deadlift 60%
6/each Single Arm DB Bent Over Row

Accessory
3 Sets:
30 AbMat Sit-up
30 DB Russian Twist (20/15 #)

Address

1800 N Hobart
Pampa, TX
79065

Website

http://theboxstratford.com/

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