Nice work pushing on your one-reps this past week, CFD! We saw some incredible PRs! Pushing to our max is never easy – remember to take the proper steps toward recovery this week. We’re in between cycles – next week, our new strength and gymnastics cycles begin!
From Oct. 27 through Dec. 20, our strength focus will be back rack lunges, front squats, bench press and shoulder press. Our gymnastics focus will be handstand, core and grip. We’re about to see some movements we don’t often have the chance to work on in these next cycles – I’m excited to add this kind of variety into our training.
Our Mission 22 workout this past Saturday was a good push. I always love workouts with a purpose — this WOD was founded by combat veterans to end the veteran suicide epidemic. Check out the website if you have a moment or two — the videos are inspiring and eye-opening. Click here: https://mission22.org/mission-22-wod/ Partner workouts are a really good reminder that you’re never alone while going through hard things — someone always has your back.
Let’s look at this week’s workouts …
To start this week, lets work on some sprinting! Does anyone remember the “Beep Test” we used to do? Monday is something similar. 🙂 For Tuesday, it’s going to be barbell cycling, followed by lunges, and then back to barbell cycling for multiple sets. In the middle of the week, we have two 8:00 AMRAP sessions where athletes will be tasked with a solid buy-in before attacking a couplet in the remaining time. For Thursday, it’s another one of those climb down and back up the ladder chippers where pacing needs to be on point off the start. Then, it’s just a slow and steady grind through some ascending devil’s presses with consistent calories on the air bike as athletes try to push through the Friday beatdown. Saturday’s partner workout will be a solid all-around challenge for teams who work separately on stations, switch, and continue to rotate through for 5 rounds.
Workouts of the week:
Monday – Sprinting! Who remembers the beep test? This is something similar. (If you’re unable to run, no worries, I have a plan!)
Tuesday – Pressing test (HSPU work) and Power cleans/Back rack lunges
Wednesday – Row/push-ups/TTB/Burpees/OHS and Sandbag hold
Thursday – Pulling test (RMU work) and a challenging chipper! (DUs, HSPU, BJOs, Wall walks)
Friday – Devils press/bike and Turkish get-ups
Saturday – Partner workout! Rope climbs/front squats/GHD
Sunday – Open Gym
