Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here



NEXT MONTH (SEPTEMBER 9-27 is our Three-Week Global Testing) -- there are TWO options 1) Do the Global Testing With Us 2) Follow Regular Programming, which we will be doing as normal (but will not be tested, and we will not have Goal times). 

This month is SERIOUSLY AWESOME! We’ve been stepping things up on multiple fronts, and have some fantastic workouts combined with great class flows and strength sessions. As we go through the month I will update the above to accurately reflect the coming weeks. On average, there are three strength/contraction based sessions per week but we are switching to more LM foundation movements -- Front Squats, Presses, Deadlift, Power Clean -- plus a few others to keep it interesting. Most days have two elements, but not all days, and we’re keeping with the Core finishers where appropriate. You’ll also see Partner workouts thrown in to keep things FUN on that front. Overall, we couldn’t be more excited, and we’re really look forward to CRUSHING Global Testing next month

Monday is our Bank Holiday Special

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Tuesday is Pullups and a Deep Muscle Burn Workout.  Warmup is Partners Core & Mobility work.  Pullups are building to a Heavy  Weighted 2. Prep is Rope Climb review.   Workout is a 7 minute AMRAP: Rope Climbs & Pistols, then 3 Rounds of Pullups & Air Squats.  Extra Credit is Grip and Core accessory.                     

                Goal is 5+ Rounds, <3:00.


Wednesday is a Long Breathe & Burn Workout.  Warmup is a long Aerobic Prep.  Prep is Doubleunder Review & Practice.   Workout is 5 Rounds of Airbike/Row, Doubleunders, Situps &Wallballs.  Extra Credit is Arm accessory.                     

                Goal is <24:00.


Thursday is Db Press and a Breathe & Burn WorkoutWarmup is a Db Complex.  Db Press is Building sets of 8.  Prep is Kb Snatch Review.   Workout is 18 minutes of Kb Snatches, OH Walking Lunges, Burpees over Kb, and a Shuttle Run.  Extra Credit is Flushing & Mobility.                     

                Goal is 5+ Rounds.


Friday is a Gymnastics EMOM and a Breathe & Burn Workout.  Warmup starts with a run and backpedal, then goes to Gymnastics Prep.  Gymnastics EMOM is Handstand Practice & Candlestick to Pistols.  Prep is Ring Muscleup Review & Practice.   Workout is 4 Rounds of Strict Muscleups, TTB, Handstand Walk, and a Run.  Extra Credit is Quad accessory.                     

                Goal is <20:00.


Sunday is Deadlift and a Breathe & Burn Workout.  Warmup is Dowel Duel & Run.  Deadlift is Building to a Heavy Cluster set of 1.1.1.  Prep is Box Jump Review.   Workout is a Deadlift and Box Jump workout with a “pyramid” style rep scheme.  Extra Credit is Back Mobility.                     

Goal is <15:00.


And not to forget our team wod and bootcamps

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