Programming Movements 9/26-9/30/2021

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NEW STRENGTH CYCLE STARTS THIS WEEK!

WEEK 1 of 8 for our RUSSIAN STYLE STRENGTH CYCLE

STRENGTH CYCLE NOTES:

• 8 Weeks Long - We will perform a version of the Russian Squat Cycle with 4 lifts:

  • Back Squat

  • Deadlift

  • Bench Press

  • Shoulder Press

• 2-4x's Per Week - This means that we will have 1 strength piece with a longer Metcon on someday's, and on others, we will have 2 strength pieces with a shorter Metcon. The plan will be to perform strength sessions before or after the metcon to hit different stimulus (lifting when fresh and under fatigue).

• Strict Pull Up Work 1x/Week

ANNOUNCEMENTS:

August Schedule Changes!

• Monday, Wednesday, Friday: NOON CLASS ADDED

• Tuesday & Thursdays: 630P ONLY AVAILABLE ON THOSE DAYS

• Click HERE to see our full schedule.

MONDAY

CONDITIONING:

• Run

• GHD Sit Up

• Deadlift

STRENGTH:

• Back Squat

TUESDAY

CONDITIONING:

• Air Squat

• Bike

STRENGTH:

• Bench Press

WEDNESDAY

CONDITIONING:

• Clean & Jerk

• Burpee Box Jump Over

STRENGTH:

• Deadlift

THURSDAY

CONDITIONING:

• Double Under

• Strict or Kipping Handstand Push Up

STRENGTH:

• Shoulder Press

ACCESSORY:

• Strict Pull Up

FRIDAY

DEPUTY BROWN HERO WOD:

SATURDAY

CONDITIONING:

• Coach Travis's Choice