Hi Athletes, with the Open season over, our focus now shifts to a new programming cycle based on building strength, building on our gymnastics skills, and some strongman workouts.
Cycle begins Monday April 9.
What to expect
The cycle is scheduled for 9 weeks. Unlike our previous cycle, this will not run on a 5 day format, it will run over a 15 day format. Movements will repeat during the 15 days but will vary them for “Fitness” and “Performance” programming. Here is a breakdown of movements that we will focus on.
Clean & Jerk
Lower body unilateral movements – Split squats, Bulgarian Squats, Step-ups etc
Strongman – Farmer Carries, sled push and pull etc..
“Fitness” and “Performance”
We will be offering two programming options for strength and skill work. Fitness strength work will work along a linear progression (slight increases in weight each week), and foundational gymnastics movements. While performance will vary strength training with intensity days (low rep-heavy weight), and volume days (higher reps – lighter weight), and continue to develop capacity in gymnastics movements.
:20 sec Handstand Hold
3-5 x Strict Handstand Push-up
Max Kipping Handstand Push-up
*rest 2-3 minutes between rounds
20 x Kettlebell Swings(53/35)
20 x Wallball (20/14)