Programming Sneak Peek (11/20-11/25)

We had a great start to our new wave loading cycle last week.  This week, we progress to 8-6-4-6-4-2 at a RPE 8 for our Push Jerks (Monday), Deadlift (Tuesday) and Back Squats (Friday).  Be sure to make note of qualitative and quantitative feedback from your lists in SugarWOD for your future reference.

Heading into our holiday week, we have THREE fun Thanksgiving-themed workouts this week, "Shake Ya Tailfeather" on Tuesday, "Turkey Trot" on Thursday and "Boom. Roasted." on Friday.  As a reminder, we'll be running a modified holiday schedule on Thursday (5:30am, 8am, 9am) and Friday (8am, 9am) this week.

We're collecting donations for Brian's Angels Homeless Outreach in Bristol through Tuesday, November 21st.  If you're interested in donating items, you can follow them on FaceBook, or check their Amazon Wishlist HERE to see what they're in need of most.  Thank you for your contributions!

Burpee Challengers, we are officially over the half way mark!! Today is Day # 67, don't fall behind now, just over one month remaining!

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Here's your weekly rundown:

• MONDAY: (HEAVY) Push Jerks 8-6-4 | 6-4-2, Barbell EMOM x 10 Minutes Power Clean &b Jerk, Front Squats, Shoulder to Overhead

• TUESDAY: (EFFORT) Deadlift 8-6-4 | 6-4-2, 3 Rounds for Time Row, Box Jumps, Unbroken Deadlifts

• WEDNESDAY: (EFFORT) "Shake Ya Tailfeather" 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Dumbbell Thursters and Pull-Ups or Ring Rows

• THURSDAY: (GRIND) "Turkey Trot" AMRAP x 40 Minutes Run, Burpees, Russian KBS, Sit-Ups

• FRIDAY: (SPRINT)  "BOOM ROASTED" EVERY 2:00 X 7-SETS Jump Rope, Alt Front Rack Lunges + Post Workout Strength: Back Squats 8-6-4 | 6-4-2

• SATURDAY: (EFFORT) 5 Rounds for Time Bike, Hang Power Snatch, Bar-Muscle Ups or Up Down Pull-Ups

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge: DAY 67!!  Thursday, September 14th through Friday, December 22nd!!

• Food & Clothing Drive: Donations will be collected through November 21st to support Brian's Angels Homeless Outreach in Bristol

• Active Recover Clinic: Upper Extremity with Coach MeLo Friday, December 1st at 5:30pm Register HERE

• Thanksgiving & Black Friday Holiday Schedule (11/23 and 11/24): 7am, 8am, 9am Group Classes

• Toy Drive: Details coming soon!

• Save the Date: Saturday, January 13th 3pm at Kinsmen - BCCF Holiday Party!

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November Strength Cycle

Front/Back Squat / Push Jerk / Deadlift

• W1 - 10-8-6-8-6-4

• W2 - 8-6-4-6-4-2

• W3 - 6-4-2-4-3-2

• W4 - 12-10-8

• W5 - Test Front/Back Squat / Push Jerk / Deadlift