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Programming

Programming Week of 241021

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This is a bit of a deload week so there won’t be much barbell or prescribed weights. Athletes are encouraged to choose their own weights based on intended stimulus notes.
Monday: Benchmark WOD Fight Gone Bad. Score is TOTAL reps over the 17 minutes. The intention is to go all out for 5:00, 1:00 rest x 3. Created to simulate an MMA fight.
Tuesday: A mx of strength and skill mashed into EMOMs. Score is TGU #, pull-up variation, sled #
Wednesday: “Jani-Ro” is our very own benchmark WOD and the namesake of our annual breast cancer fundraising event. We don’t do this WOD outside of the event very often. Jani-Ro is a 10:00 AMRAP of 10 wallballs, 10 kbs, 10 burpees. That is being broken out into repeats. Intention is to have equal work/rest ratio. Score sill be YOUR fastest round. Make it fun! wear pink and or you F2F gear!
Thursday: Getting familiar with staying in the seat.
Friday: Grunt work. Choose your own weights. Work for 40min. Ring Muscle Up progression (RMU) options will be taught in the warm-up that day.

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Programming Week of 240930

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Monday: This week we move to barbell bench presses followed by a mental grind.
Tuesday: 5 rounds for time testing the endurance of the upper body.
Wednesday: Strength Day! Continuing the work of squat cleans at heavier weights.
Friday: Aerobic intervals in the morning, throwback WOD late night.
Friday: The coaches have worked together to program this one! Come in on Friday to see what it is!

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