New Month new cycle:
OUR STRENGTH/ METCON FOCUS:
Majority of our barbell cycling strength components will be from the hang position. This is to avoid overloading the pull off the ground.
OUR GYMNASTICS FOCUS:
🤸♀️ Ring dips and Handstand Push Ups
BENCHMARK WOD FOCUSES:
🏻♂️16.1 Open Wod
Continuing on our retesting of open workouts, early on in November we have a 16.1, which is a similar time frame to open workout 18.1 we retested in September.
🥇 OUR COMPETITORS FOCUS:
🏻♂️Back Squating High reps
🤸♂️ Toes To Bar and Pull-ups
Introducing a rowing focus, using calories:
The test and re-test for this work will be a 100/75cal row.
We’re continuing on with the high volume back squatting during November using the numbers we established during Octobers back squat sessions.
With the base programming focusing on Ring dips and Handstand push ups, we’ll be focusing on T2B and pull ups for PEAK duringNovember.
Lastly, you’ll see a bunch of classic benchmark workouts .
✔️Dates for the Diary:
✔️Thursday 8th: Retest 16.1
✔️Monday 12: High volume back squat
✔️Friday 23rd: High volume barbell cycling
✔️Wednesday 29th: Workout for Reps