UPCOMING PROGRAM NEWS!
We have a NEW training cycle starting 8/8/22! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. Full details below:
What each week will look like this:
Monday – OLY Lift + Back Squat + Conditioning
Tuesday – Bench Press + Conditioning
Wednesday – Cardio Day
Thursday – OLY Lift + Deficit Deadlift + Conditioning
Friday – Split Jerk + Conditioning
Saturday – Team Workout
SUNDAY FUNDAY!
Cycle Length: 4 Week “Mini Cycle”
The “Bridge Cycle” AKA “DELOAD” starts MONDAY!
Why are we doing this?
– Give our bodies a break from months of high percentage work
– Give our tendons and connective tissue some much needed recovery (knees/back/shoulder etc)
– A temporary change in the programming will give us all some extra motivation to train harder
– To start shifting from a strength priority to a more aesthetic priority aka Look Sexy!!
More details to come about our 4 week mini cycle.
3x
Row 1:00
Weight Flutter-kicks x 50r total
Banded Pull Aparts x 20r
:12 Bike High effort
Walking Lunges x 20
THEN…
EVERY 2min x 4
STRENGTH
0-2min
8-10 Back Rack Lunges on each leg
CARDIO
2-4min
Max Cals: Goal 30/25
CORE
4-6min
20-30 DB Hanging Knee Raises 5-25#
*Soon as the clock hits 6min. start back at the top and repeat for 4 total sets.
24min cap
Then..
8min. AMRAP:
8 DB/KB Goblet Squats 70/50 -close stance
12 Push-Ups