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Movements for 6/6-6/12/2022

Updated: Jun 12

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PROGRAMMING INFORMATION


Strength Cycle Information


SUMMER STRENGTH & SKILL CYCLE INFORMATION For the upcoming months this summer we will be attack things a little differently. You will no longer see long periods of time of us doing the same strength movements for months on end. We will keep things a little shorter and change things up every month and we will also be working on gymnastics along with our strength. The next progressions are the following: June - bench press & toes-to-bar (each 4 week) July - Push-Up/HSPU Skill Progression & Clean Complex in the weightlifting sessions (each 4 week) Aug - 8 week Front Squat progression & Pull-Up Cycle (4 week) Sept - Front Squat & (Squat) Snatch (4 week) With these focuses you will still see other strength/accessory days like lunges, squats, presses, snatches, cleans, and MORE throughout the weeks in the summer. Every first week of the month we include a CrossFit benchmark workout! This week we will start with "Jackie" on Wednesday! SUGARWOD NEW FEATURES 1. ADDITIONAL SKILL SESSION We notice that there are a good handful of athletes that either have extra time or want to some more skill and accessory work and we want to offer those things to do! Everyday under SugarWOD you will see what the class programming is along with "ADDITIONAL SKILL SESSION". We will now post about 1-3 extra work you can get after before or after classes. 2. UNTAMED SPORT We will also be offering a track called "Untamed Sport" which will include more advanced accessory work like extra strength & accessory work. 3. WORK CAPACITY You a cardio nut? Check out the "Work Capacity" track and everyday we will post a 20-45 minute session that is straight up endurance work. Everyday will have different focuses. Throughout the 6 days of programming (Mon-Sat) you will hit the following days for work capacity: - run conditioning - row conditioning - bike conditioning - monostructural - active recovery - mix conditioning (row, run, bike, ski) 4. COOL DOWN // MOBILITY At the bottom of each day's programming you will see a mobility video that you can follow on your own or grab a friend! If the glass door room is available you can feel free to turn on the TV, turn on Apple TV, and airplay it! We are excited for these new additions!


MONDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Row

  • Burpee Over Rower

  • Box Jump Over

TUESDAY


STRENGTH:

  • Power Clean

CONDITIONING:

  • Dumbbell Snatch

  • Toe To Bar

  • Double Under


WEDNESDAY


STRENGTH:

  • Wall Sit

  • Air Squat

CONDITIONING:

  • Row

  • Thruster

  • Pull Up

THURSDAY


SKILLS:

  • Toe To Bar

CONDITIONING:

  • Deadlift

  • Wall Ball

  • Handstand Push Up


FRIDAY


CONDITIONING:

  • Run

  • Double Under

  • Russian Kettlebell Swing

  • AbMat Sit Up

  • Pull Up

  • Renegade Row

  • Row

  • Kettlebell Swing

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Double Under

  • AbMat Sit Up

  • Burpee

  • Pistol / Air Squat

  • Push Up

  • Run


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Active Recovery Workout




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