You all crushed the second mid-year challenge workout this past Friday! That was a sweaty push. You’ll be happy you practiced your 21-15-9 pull-ups … because this week, we see the classic “Fran” return! Fran is a quick, painful workout … that’s the good news and the bad news lol. It will be over soon! As always, take good notes in Wodify and track your personal progress.
In July, our strength cycle is actually going to start in the second week of the month. This is to account for the Fourth of July holiday week(end), when we traditionally see lots of athletes traveling. The first week of the month will see some nods for what’s to come, but the cycle won’t officially start until the following week, 7/8! This Oly cycle will center around the Snatch + Clean & Jerk, culminating in a 1RM test!
Week 1 will be an opportunity to build to something heavy that can be used to base percentages on for the remaining weeks … if you already have a heavy 1RM you can also use that.
From there, we will see triples, doubles, and singles leading into a deload and a 1RM test! We will also see alternating weeks of Back Squats and Deadlifts but these are just supplemental lifts.
Our conditioning phase will switch to a focus on shorter, more explosive efforts, which means we’ll see more sprint workouts each week. The intent is to take the long-distance base we established in the last phase and now work on dialing up the intensity.
We will be having a holiday WOD at 9 a.m. Thursday, July 4 — bring your family and friends, and start off your weekend with some fitness. 🙂 The gym will be closed Friday, July 5. Take a much needed break and enjoy a little time off that day.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Power cleans and METCON
Tuesday – Front squat + push press complex and “Fran”
Wednesday – 18-min EMOM
Thursday – Partner WOD!
Friday – Mid-year Challenge workout 24.3 “The Descent” (rowing, wall balls and burpee box jump overs)
Saturday – Cleans/snatches and “Viola”
Sunday – Open Gym
