Programming Sneak Peek (10/16-10/21)

Hope you all are enjoying this Fall weather!  Don't forget to save the date for our Halloween Party / Trunk or Treat at the gym on Saturday, October 28th!!  More details coming soon...

Just a reminder for our early and later classes as the days are getting shorter, consider bringing a headlamp and reflective vest on running days.  You'll always have the option to complete the running within the parking lot, but if it's dark and you're on Emmett Street, wear reflective gear to stay safe.

This week, we're heading into week 3 of our strength cycle.  The wave loading for our Power Cleans, Bench Press and Overhead Squats or Front Squats changes to 6-4-2-4-3-2 with an RPE 9 starting Moderate+ and building to Heavy+.  Remember the mantra MECHANICS 👉🏻 CONSISTENCY 👉🏻 INTENSITY on these heavy days and prioritize quality reps & proper ROM > load.  Squats are programmed for Monday, Power Cleans for Tuesday and finally Bench Press on Friday.

We'll also see a new Benchmark workout next Saturday, "LEGENDS OF THE HIDDEN TEMPLE", a RPE 9 Sprint navigating out way through wall balls, Burpees Over the Bar and Hang Snatches with an increasing barbell weight.

Burpee Challengers!!  We've got 32 burpees today, now's the time to get them done or catch up!! Don't fall behind!  It's going to be an awesome week, BCCF.  Have a great one!

‍

Here's your weekly rundown:

• MONDAY: (EFFORT) 6-4-2 | 4-3-2 Overhead or Front Squat + Squats, Jump Rope, Shoulder to Overhead

• TUESDAY: (SPRINT) 6-4-2 | 4-3-2 Power Cleans + 3-Sets Run, Hang Power Cleans

• WEDNESDAY: (EFFORT) Pressing Skill Work (HSPU, Pike Push-Up, DB Deficit Push-Up) + AMRAP x 16 HSPU, Box Jumps, Air Squats, V-Ups/Sit-Ups

• THURSDAY: (GRIND) Deadlift + Gymnastics Pull Extended Warm-Up + For Time Row, Deadlift, Ring Muscle Ups/Up-Down Pull-Ups

• FRIDAY: (EFFORT) 6-4-2 | 4-3-2 Bench Press + AMRAPs Bike, Slamballs, Walking Lunges

• SATURDAY: (SPRINT) @Jake EMOM x 7 MINUTES 1 Power Snatch + 2 Hang Squat Snatch/Deep Power Snatch + "LEGENDS OF THE HIDDEN TEMPLE" with Partner Option Available

‍

ANNOUNCEMENTS:

• • 100-Day Burpee Challenge: DAY 32!!  Thursday, September 14th through Friday, December 22nd!!

• Save the Date: Halloween Trunk or Treat/Party, Saturday, October 28th

• Saturday, November 11th: Hero WOD: "Chad". Check SugarWOD for Extra Credit post workout prep on Thursday this week FOR QUALITY 400/300 Alt. Box Step-Ups (24/20)* Week 2 of 4 -- "Chad" Extra Credit *Weight Vest Optional

‍

October Strength Cycle

Power Clean / Overhead Squat / Bench Press

• W1 - 10-8-6-8-6-4

• W2 - 8-6-4-6-4-2

• W3 - 6-4-2-4-3-2

• W4 - 10-8-6

• W5 - Test Power Clean / Overhead Squat / Bench Press