Helloo there Everyone!

Congratulations to everyone who PR-ed during our 2 weeks of testing. It was a long cycle, but your hard work paid off and on behalf of the entire coaching team, we are super proud of you!

Our next cycle will last for 8 weeks (6 Jul - 30 Aug), and is going to be a Hybrid (no, not that kind of Hybrid) strength and skill building cycle. The main focus of this cycle is going to be to improve our Olympic Lifting technique & overall squat strength endurance using a greater focus on tempo and positional work. Also returning will be Gymnastic skill days, with the emphasis on BMUs, Kipping / Butterfly C2Bs. Metcons will appear more often than our previous SHRED cycle, and they will start to ramp up a little bit in order to keep our general conditioning up to speed.

With an eye on several fitness events coming up in the 2nd half of the year (Urban Throwdown, SWF Club Meets) this cycle will help lay the broad foundation of work and skill acquisition before we get into more specialized training. As always, have fun, stay safe and see you guys in the box!

- JL

Week A Overview

Mon - Snatch + Metcon

Tue - Clean & Jerk + Metcon

Wed - Squat Strength

Thu - BMU Practice + Metcon

Fri - Aerobic Capacity Metcon

Sat - Team Workout

Sun - Functional Bodybuilding

Week B Overview

Mon - Snatch + Metcon

Tue - Clean & Jerk + Metcon

Wed - Squat Endurance

Thu - C2B Practice + Metcon

Fri - Aerobic Capacity Metcon

Sat - EMOM 40

Sun - Functional Bodybuilding