New Programming Template: Jul20th-Sep12th

Weekly Biases
Monday: Back Squat
Tuesday: Gymnastics
Wednesday: Clean & Jerk Variations
Thursday: Varied
Friday: Floater Strength
Saturday: Snatch Variations

This program cycle will see back squats, clean&jerk, snatch, and gymnastics have their own dedicated days, with variation weaving through each week. Time to get stong, improve your skills, develop work capacity and have fun!

Here’s a peek of our next 8 Weeks of training!

Back Squat (Monday)

This cycle will utilise wave loading progressions on most weeks. We’ll use RPE to build to tough sets each week. These days will typically incorporate a second segment (Metcon or Assistance work).

Gymnastics (Tuesday)
We will hit a variety of movements over the course of 8 weeks: Toes to Bar, Kipping Pull-Ups, Bar Muscle-Ups, Ring Skills, Handstand Push-Ups, etc.

On some days we’ll have tiered programming to allow you to work on different tracks depending on your needs:

• Strength – builds the foundation of mechanics and consistency

• Skill – incorporates more coordination and timing to the movement

• Capacity – challenges strength and skill under intensity

Most days will typically incorporate a second segment (Metcon or Assistance).

Clean & Jerk (Wednesday)
This day will see variations of the Clean, and on some weeks the Jerk. We’ll utilise some timed lifting segments, complexes, and sometimes see the movement under fatugue in metcons.

Most days will typically incorporate a second segment (Metcon or Assistance).

Varied (Thursday)
We’ll see a slight bias towards monostructural and bodyweight workouts on this day.

Floater Strength Day (Friday)
You’ll see approximations of the M-TH programming on the program, as well as one or two additional options. If you have a long-term goal (first pull-up, etc) that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).

Snatch (Saturday)
This day will see variations of the Snatch. We’ll utilise some timed lifting segments, complexes, and sometimes see the movement in metcons as well.We will alternate each week between a Partner WOD and a solo WOD!