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Programming Movements 12/27/2021-1/1/2022!

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PROGRAMMING INFORMATION


Strength Cycle Information

New Strength Cycle will start January 10th!


We will take a 2 week break from any structured strength week! We will keep you guys posted on the details of the next cycle before we start in on the 10th!


MONDAY


CONDITIONING:

  • Overhead Squat

  • Strict Handstand Push Up

  • Front Squat

  • Handstand Push Up

ACCESSORY:

  • Single Dumbbell Bench Press

  • Standing Tricep Extension

TUESDAY


CONDITIONING:

  • Bike

  • Sandbag Clean / Power Clean

  • Bar Muscle Up / Burpee Pull Up

ACCESSORY:

  • Dumbbell Bent Over Row

  • Single Dumbbell Waiter Hold Curl


WEDNESDAY


CONDITIONING:

  • Double Under

  • Walll Walk

ACCESSORY;

  • Toe To Bar Skills & Drills

THURSDAY


CONDITIONING:

  • Sumo Deadlift High Pull

  • Wall Ball

ACCESSORY:

  • One & a Half Goblet Squat


FRIDAY


CONDITIONING:

  • Row

  • Pull Up

  • Dumbbell Bench Press

  • GHD Sit Up

ACCESSORY:

  • Single Dumbbell Shoulder Press

  • GHD Hip Raise


SATURDAY


FORTITUDE 8am:

  • Zombie Climb

  • Medicine Ball Ground To Overhead

  • Medicine Ball Step Over

CROSSFIT 9am:

  • Rope Climb

  • Power Snatch

  • Power Clean & Jerk

  • Box Jump Over



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