Now that the Open is over we will refocus our energy and start getting ready for next year. This next week will be the start of our new programming. As usual after the open we will be incorporating a little more strength work in addition to our conditioning pieces. As we go through this week make sure to think about any goals you want to work on for the year. A goal gives us focus for our daily practice and is a crucial part in overall growth. Don’t wait until the first week of the 2019 open to start working on chest to bar pull ups, toes to bar, muscle ups or anything else you struggled with this year. It takes time and hard work to gain the strength and skills to achieve those higher skill movements. Watching a youtube video the night before won’t make you an expert.. Start working on those things this week and continue working on them day after day, week after week, until you’ve mastered them.

Without going into great detail I want to let you know what to expect with the upcoming programming. My overall goal with my programming is 3 fold:
1). To give you as much fitness as realistically possible each 60 minute class.
2). To incorporate exercises that will build the necessary strength and skills to be able to do the higher skill movements (HSPU, T2B, C2B, muscle ups and so on).
3). To provide enough variety in the routines to keep classes fun and interesting and at the same time improve your overall fitness.

Having said that, the biggest change you’ll see will be in the warm ups. I expect you to take every minute you spend in class seriously and to challenge yourself during these pieces versus just going through the motions. They are designed to not only warm you up, but if done properly, help you get stronger where you may be lacking.

I suggest coming in a little bit before class to foam roll, stretch areas that may be tight and to do 2-5 minutes of cardio before class starts.

Here is what this week looks like:

Monday we start off simple with a 5 round workout involving push jerks, Burpees and box jumps.

Tuesday has some strength and conditioning work for deadlifts and squat cleans followed by a short AMRAP of KB snatches and push ups.

Wednesday includes a low volume back squat session to introduce some tempo work followed by a workout with lunges, toes to bar and double unders.

Thursday class starts with some basic conditioning and midline work, and ends with a push/pull combo of wall balls and power snatches.

Friday focuses on some strict gymnastic movements that we all need work on. Strict pull-ups, push ups, DB strict press and some rowing.

Saturday is a partner workout as always. We have a two parter that’ll close your week out with a challenge!