monday

- New Strength Cycle starts Oct 24th *
Overview: This next cycle will be broken down into two parts. In the opening cycle, we will perform two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training your athletes to embrace the monotonous journey of strength training. Meaning we are going to grind through some big sets. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength

Hang Squat Snatch
1x3 RM
Snatch Grip Deadlift
3x3

Metcon

 “COUSIN ITT” 
Freedom (RX’d)
5 Rounds
10 Bar Facing Burpees
10 Overhead Squats (135/95) 

Independence
5 Rounds
10 Bar Facing Burpees
10 Overhead Squats (115/80) 

Liberty
5 Rounds
10 Up Downs
10 Dumbbell Front Squats (light)

Target time: 6:30-7:30
​Time cap: 10 minutes