Programming Sneak Peek (04/08-04/13)

Last week, we kicked off a brand new training phase "Towing Capacity" aimed at building muscular endurance & refining grind pacing in longer workouts.  We also kicked off our new 6-Week strength cycle with 3x10 Front/Overhead Squats and Bench Press.  

This week, we'll continue our GRIND focus with a 24 Minute EMOM on Wednesday and the Benchmark Workout "Filthy Fifty" on Saturday.  We'll also progress our strength cycle hitting 3x8 at a RPE 7/10 for the Bench Press (Tuesday) and Front/Overhead Squats (Friday).  Remember, these are sets across, at the same moderate weight with a focus on excellent execution on some higher volume sets.

Don't forget our LEGENDS 55+ Class with Coach Melanie is starting next Tuesday, April 16th at 10am!  If you know an adult over the age of 55 who would benefit from functional strength and conditioning, along with balance, core and mobility work, please spread the word!

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Let's take a look at the week coming up:

• MONDAY: (EFFORT) Every 1:30 x 6-Sets Snatch Deadlift + Hang Snatch + Snatch, Rowing & Hang Snatches

• TUESDAY: (SPRINT) Bench Press 3x8 (wk 2/8, RPE 7/10), Benchmark Workout "ANNIE"

• WEDNESDAY: (GRIND) EMOM x 24 Minutes Goblet Lunges, Deadlifts, Max Cal Bike

• THURSDAY: (EFFORT) Handstand Skill Work, Handstand Push-Ups/Pike Push-Ups, Up Down Pull-Ups or Muscle Ups

• FRIDAY: (HEAVY) Overhead or Front Squat 3x8 (wk 2/8, RPE 7/10), Every 2:00 x 5-Sets Row & Front Squats

• SATURDAY:(GRIND) Benchmark Workout "Filthy Fifty" Partner Version!

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ANNOUNCEMENTS:

• Bell City CrossFit Book Club: March-April "GRIT: The Power of Passion and Perseverance" by Angela Duckworth

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Tuesday/Thursday 10am starting April 16th.  Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Quarterfinals: April 17-22nd

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Volume & Capacity Cycle 4/1-5/12

• W1 (4/1-4/6) - 3x10 (RPE 6)

• W2 (4/8-4/13) - 3x8 (RPE 7)

• W3 (4/15-4/20) - 3x6 (RPE 8)

• W4 (4/22-4/27) - 3x4 (RPE 9)

• W5 (4/29-5/4) - 3x10 Deload Week

• W6 (5/6-5/11) - 3RM Tests

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