July 1 2015

July 1 2015

Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
    • Programming Note:  From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”.  In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power.  To take this a step further, I’m introducing “Focused SWODs”.  Take tomorrow for example.  We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it.  You are not to flip flop between the two paths.  If you do have strict pullups, go the Bench Press route.  We will be doing more of this alternate path programming to help you reach your goals.  The work won’t be easy, but I think you’ll be happy with the end results.

SWOD: Bench week 2

Bench Press 2×8, 3×6 (Go heavier than last week)

FOCUSED SWOD

A1) Single Arm KB Rows 4×8 (each side)

A2) Strict Pullups w/band 4×8

WOD

10-1

Burpee Pull Ups

Back Squats (135/95)

Back Rack Lunges (135/95)