Hey 416!
As we move into August/September it’s time for a new 8 Week Programming Focus!!!! We think you’re gonna love what’s coming up!
Squat Clean
During the next 8 weeks you can expect to get very familiar with getting underneath the barbell with a Squat Clean focus. We have very challenging and fun test to find our starting weights. We’ll then use % based training to build up our capacity in the movement.
Front Squat and Strict Press
Our baseline strength movements for the next 8 week will be the Front Squat and Strict Press. We’ll test a 3 Rep Max in each movement and train based off of percentages each week. Building our Front Squat is also going to provide great carry over into the Squat Clean
Ring Muscle-ups
High skill gymnastics movements require practice. Whether you’re a muscle-up ninja, or still working on your first strict pull-up. Over the next 8 weeks we’re going to build technique, capacity, and strength in the Ring Muscle-up.
Endurance
Most hate it, but we love it! The previous cycle had a “mid-duration” endurance focus. Over the next 8 weeks, we’re going to spend some time in the 20-30 minute conditioning zone. It’s time to get really friendly with the Assault Bike, Rower, and downtown streets!
Our Programming Schedule will stay constant with EMOM Mondays, Long WOD Wednesday, and Partner Saturdays. But you can also come along Sundays for extra muscle-up work!
The next 8 weeks will be tough, but also very rewarding! Make sure you lean into your coaches to help you along the way. If you’re looking to re-establish some goals, book a Member Check-in with Megs.
