WODs & News
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Weekly Movement Forecast
M- Ladders of T2b/DB Step-Ups/Rower
T- Back Squats + KB Front Squats + Double Unders
W- Sit-ups / Deadlifts+Hang Power Cleans+SToH
TH- Bulgarian Split Squat cycle + Shuttle run/Farmers Carry/Ski
F- Close Grip Bench cycle / DB Hang Snatch + Rope Climbs + Burpees
RCF Weekly Preview!
We will be diving into sets of 2 reps now on our back squat cycle. All points of performance should be clicking at this point adhering to that temp! Engaged/strong core, control to/in the bottom, lat tension on the bar, pulling the chest up, driving through the full foot, and firing the hips through to stand. Friendly reminder as the weight gets heavier, our safety needs to continue to be a priority. Make sure to listen to your body when building and have spotters ready as needed.
SPLIT SQUAT/WALL SIT/HOLLOW ROCK
This will be our last week of the split squats, I hope you’ve all enjoyed a little variance and different approach to strength building. We should see a solid transfer from this cycle over to our overall leg strength.
CLOSE GRIP BENCH PRESS/STRICT PULL-UPS
Down to 4 bench press + 2 Strict pull-ups, I guess you could say things are getting pretty serious! We have been building on the bench press pretty well, but let’s not forgot our strict pull-up progressions. These should be building each week as well when the reps drop. If you did a blue band two weeks ago, maybe this week we try for a red. Or if you’ve been doing regular chin over Bar, maybe we try for Strict C2B.