Cycle notes

Nick | 07/18/2017 | 2

We put a lot of thought in energy into what we have you do when you come to workout with us.  Constantly varied doesn’t mean random, and we want to make sure we’re setting the stage for a solid path to progress.  There are a few themes you’ll see popping up for the next six weeks.

Barbell complexes!  They are a powerful tools and can be set up many different ways.  You’ll see several variants: EMOM work (helping us with our WOD pacing/timing), oly complexes designed to help you drill technique, and things like 3 fronts squats + 1 push jerk that give a different spin on things you’re used to.  That “spin” can be super useful in getting out of our heads and trusting the technique we’ve built.

You’ll also see some solid variety in our overhead work.  We’ll be switching the implements we use (dumbbells, kettlebells etc.), doing some less common movements (turkish get ups) and sometimes just using our bodyweight (handstands!) to give our shoulders the variety they crave.

Also, keep an eye out for some double WOD days, lots of barbell cycling in WODS as well as the return of weighted lunges!  All of these things will be interwoven throughout the next six weeks, so now you know what to look for!

STR:

Front Squat

4-4-4-4-4

WOD:

5 rounds

15 shoulder to overhead (75/55)

15 kettlebell swings (53/35)

15 goblet squats