Announcements:
- Coaches surveys are live in the Private Group! Please fill one out for each coach! Thank you!
- 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 Press 2×8, 3×6
FOCUSED SWOD (For Pull Up Power)
A1) Barbell Rows 5×8
A2) Pullup Negatives 5×8, 30X0
WOD
AMRAP 12 min
8 Strict Pullups
10 HR Pushups
12 Pistols