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Programming Movements 9/26-9/30/2021

Updated: Jul 27, 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

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