Programming Movements 12/27/2021-1/1/2022!

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PROGRAMMING INFORMATION

Strength Cycle Information

New Strength Cycle will start January 10th!

We will take a 2 week break from any structured strength week! We will keep you guys posted on the details of the next cycle before we start in on the 10th!

MONDAY

CONDITIONING:

• Overhead Squat

• Strict Handstand Push Up

• Front Squat

• Handstand Push Up

ACCESSORY:

• Single Dumbbell Bench Press

• Standing Tricep Extension
  

TUESDAY

CONDITIONING:

• Bike

• Sandbag Clean / Power Clean

• Bar Muscle Up / Burpee Pull Up

ACCESSORY:

• Dumbbell Bent Over Row

• Single Dumbbell Waiter Hold Curl

WEDNESDAY

CONDITIONING:

• Double Under

• Walll Walk

ACCESSORY;

• Toe To Bar Skills & Drills
  

THURSDAY

CONDITIONING:

• Sumo Deadlift High Pull

• Wall Ball

ACCESSORY:

• One & a Half Goblet Squat

FRIDAY

CONDITIONING:

• Row

• Pull Up

• Dumbbell Bench Press

• GHD Sit Up

ACCESSORY:

• Single Dumbbell Shoulder Press

• GHD Hip Raise

SATURDAY

FORTITUDE 8am:

• Zombie Climb

• Medicine Ball Ground To Overhead

• Medicine Ball Step Over

CROSSFIT 9am:

• Rope Climb

• Power Snatch

• Power Clean & Jerk

• Box Jump Over