New Cycle and the Monthly Challenge for October


Augie | 10/01/2022 |

Hey Squad!


It’s time to start a new cycle, and for the next several weeks we will be focusing on increasing our Squat Clean with a secondary focus in Core and Pull Ups.

Each week we will have two days that are focused on building strength and capacity for the Clean, a pull-up volume day, and a weekly CrossFit Hero WOD. As a bonus, we will be including more core specific exercises sprinkled throughout.

For October, we will get back to the monthly challenges starting with accumulating 2,000 push-ups in October. We have replaced the 1-mile run column on the tracking boards with the Monthly Challenge. In the space by your name, keep your running total for the month. This challenge starts RIGHT now and in order to reach 2K in 31 days, you need to do about 65 a day, so when you are done reading this, get to work then put it on the board when you come in next week.

This week’s programming:

Monday (WOD First day):
WOD: CrossFit Baseline
500 M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
STR: 1RM Clean
If you can’t do squat cleans, then work to your 1RM Power Clean with a front squat

Tuesday:
STR: Warm up your Dead Lift to something challenging but you can get 10 unbroken
HERO WOD “Donny”
21-15-9-9-15-21
Deadlifts (225/155)
Burpees

–U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.—

Wednesday:
STR: Strict Pull-Up Volume training
EMOM 10

WOD: AMRAP 15
8 Pike Pushups from box
8 Pull-Ups
16 Lying Leg Raises

Thursday:
STR: Back Squat
warm up then 2 sets of 10 reps at 70% of your Clean 1RM from Monday

WOD:
5 RFT:
2 Hang Power Cleans (75/55)
1 Box Jumps
250 M Row