Hello There Everyone!

We're going to go into a Mixed Modality cycle for the next 11 weeks (leading up to Operation Broken Wing on Nov 15-16).

This cycle will see more Olympic Lifting progressions with an emphasis on technique breakdowns and complexes for the first 6 weeks to dial in better position and timing, followed by a return to the classical lifts for the second 4 week block. We will also start/continue with our Wall Ball / BBJO progressions with it culminating in a test of the 2024 Individual QuarterFinals Workout 2.Our squats will go into a maintenance cycle for the first 4 weeks, before we embark on a new volume building cycle (aka 10x3). Similarly, we will return to practicing gymnastics skills with a focus on HS Walking, & C2B progressions.

Most of all, have fun, enjoy some fitness with friends, and if you need any help, please don't hesitate to let the coaches know.

Programming Overview

Week A

Mon - Squats

Tue - Power Clean & Push Jerk Complex + Metcon

Wed - Conditioning Metcon

Thu - HSW + Strict C2B

Fri - Squat Snatch Complex + Metcon

Sat - EMOM :)

Sun - Functional Bodybuilding

Week B

Mon - Power Snatch Complex + Metcon

Tue - Squats

Wed - Kipping C2B + HSW

Thu - Conditioning Metcon

Fri - Squat Clean & Split Jerk Complex + Metcon

Sat - EMOM :)

Sun - Functional Bodybuilding