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Stay injury free with the correct push-up pattern
[En] Push-ups are an important stimulus for developing the upper body. They help with muscular hypertrophy, increase strength and promote...
coachpetrican
Jan 20, 20195 min read
222 views


Start-up nation – the pre-workout we used
As you already know from the previous article The Box opened doors in August 2018. An important player in this was the funding got from...
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Jan 13, 20198 min read
439 views


The ankle or the most neglected joint of them all
[En] Back squat, front squat, overhead squat, clean, snatch, lunges, running, jumping are only some of the exercises that require both...
coachpetrican
Jan 5, 20194 min read
206 views
3 Jan 2019
FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45...

TheBoxBarbellClub
Jan 3, 20191 min read
25 views
30 Dec 2018
Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift...

TheBoxBarbellClub
Dec 30, 20181 min read
13 views
29 Dec 2018
Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7...

TheBoxBarbellClub
Dec 29, 20181 min read
18 views
28 Dec 2018
Strength: Back Squat - 6x4 sets Goblet squat 6x3 sets For time: 21-15-9 Thrusters 30/15 kg 42-30-18 Push Ups 15-9-6 Pull Ups Side plank

TheBoxBarbellClub
Dec 28, 20181 min read
7 views
24 Dec 2018
Team of 3 - for time: 30 Rope climb 50 Dips 70 Hang Power Clean 90 T2B 110 Wall Ball 130 GHD B.E

TheBoxBarbellClub
Dec 24, 20181 min read
2 views


Dietitian guide to a healthy Christmas
[En] The festive season reminds us about the joy of spending time with friends & family, but in the same time it comes with lots of food...
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Dec 22, 20186 min read
215 views
21 Dec 2018
Technique: Dip EMOM 16 min 8 bent over barbell row 10 RDL 12 lungees 14 B.O.B 4 rounds for time: 6/6 ktb snatch 9 push press 12 squat 16...

TheBoxBarbellClub
Dec 21, 20181 min read
2 views
Christmas Party
Warm up: Tabata plank Tabata KTB swing 12 rounds (20 mins time cap) 20 squat 12 push ups 6 pull ups

TheBoxBarbellClub
Dec 20, 20181 min read
6 views
20 Dec 2018
Technique: Front Rack position Mobility & Positioning 10 Sprints (max effort) Team of 3 - 15 mins 35 sec work/25 rest Bike Abs Slam ball

TheBoxBarbellClub
Dec 20, 20181 min read
4 views
19 Dec 2018
Strength: Deadlift 5x5 80% 1RM Single Leg deadlift 8x3 sets EMOM 8 min: 15 Pull to rack position 10 front squat EMOM 12 min: 2 bear...

TheBoxBarbellClub
Dec 19, 20181 min read
4 views
18 Dec 2018
30 min medium effort on bike or row (120-150 heart rate) Hollow position 20 sec x 6 Hang 20 sec x 6

TheBoxBarbellClub
Dec 18, 20181 min read
6 views
17 Dec 2018
Strength: 10-9-8-..-2-1 Strict Press 50% BW Bench Press w/ BW Back Squat 1.2 BW Core work: Side plank Row 12x3 Cross Body Carry 45 sec x 3

TheBoxBarbellClub
Dec 17, 20181 min read
3 views
16 Dec 2018
For time: 500m row 10 ktb snatch 50 DU 500m row 20 ktb snatch 100 DU 30 ktb snatch 150 DU 100 wall ball

TheBoxBarbellClub
Dec 16, 20181 min read
2 views


Progression for a better deadlift
[En] Continuing the idea of the last article (“Progression to a better squat”), we are moving forward to another key movement. In order...
coachpetrican
Dec 15, 20186 min read
159 views
14 Dec 2018
Strength: Push Press 3x3 90% of max Push Jerk 2x4 sets 95% of max Split Jerk 2x5 sets 90% of max For time: Team of 2: 6000m row every...

TheBoxBarbellClub
Dec 14, 20181 min read
3 views
13 Dec 2018
Strength Halting Deadlift 5x4 sets 80% of max Trap Bar carry 30 sec carry x 4 sets EMOM 8 min 5 muscle snatch 5 hang power snatch EMOM 8...

TheBoxBarbellClub
Dec 13, 20181 min read
3 views
12 Dec 2018
Technique Rope Climb DT/Double DT 5/10 rounds for time 12 deadlift 70kg 9 hang power clean 6 push press

TheBoxBarbellClub
Dec 12, 20181 min read
4 views
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