Programming Sneak Peek (10/27-11/2)

Hey Bell City!

Great work last week as we continued our strength cycle!

Last week, we worked up to 80% for our Bench, Squat, and Power Cleans. This week, we will continue to progress our way to 90% across our lifts. Our lifting is front-loaded this week to make room for some spooky special Halloween workouts later in the week.

Power cleans will be Monday, Squatting Tuesday, and Bench Press on Wednesday.

Friday we have "Spooky Season," a long chipper of Biking, Pull Ups, and Weightlifting for Halloween!

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Speaking of Halloween, thank you to everyone who participated in our 3rd annual Trunk or Treat on Friday! The kids (and adults) had a lot of fun and there were some great costumes! Be sure to check out costume photos on Facebook and vote for the best one!

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We are incredibly excited to announce Movestrong! Join Coach MeLo, DPT for a 4-class series focused on muscle activation & core strength, joint integrity, control, flexibility, and mobility. This is a 4-part class running every other Sunday from 10–11 AM on Nov 2, 16, 30 & Dec 14. The class is $25 for a single or $80 for the full series.

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Strength Cycle:

Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press

Week 2 – 1x7 @ RPE 5/ 1x7 @RPE 6/ 1x7+ @RPE 7

Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8

Week 4 – 1x3 @ RPE 7/ 1x3 @ RPE 8 / 1x3+ @ RPE 9   <--------- YOU ARE HERE!

Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+

Week 6 – Deload Week

Week 7 – Retest

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Here's a look at our week ahead:

We have our Power Clean Strength on Monday with a Hang Power Clean and Box Jump AMRAP. Tuesday is our Squatting with Running, Overhead Squats, and Burpees. Wednesday is Bench Press with DB Push Press and Rowing EMOM. Quality day Thursday of Suitcase Carry, Jump Rope, Lunges, Sit Ups, and Goblet Squats. "Spooky Season" on Friday for Halloween. Saturday is Wall Balls, Toes to Bar, Handstand Push Ups. Sunday we will close out the week with EMOM Cardio, KB Swings, KB Lunges, and Static Holds.

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Here's your weekly rundown:

• MONDAY: (EFFORT) 4x2 Power Cleans... AMRAP Hang Power Cleans and Box Jumps

• TUESDAY: (EFFORT) 3x3 Overhead/Front Squats... 3 Rounds: Running, Overhead Squats, Burpees Over Bar

• WEDNESDAY: (SPRINT) 3x3 Bench Press... EMOM DBL DB Push Press + Max Meter Row

• THURSDAY: (GRIND) AMRAP Suitcase Carry, Double Unders, Walking Lunges, Sit Ups, Goblet Squats

• FRIDAY: (EFFORT) "Spooky Season" Bike, Deadlifts, Pull Ups, Cleans, Snatch

• SATURDAY: (EFFORT) AMRAP Intervals of Wall Balls, Toes to Bar, Handstand Push Ups

• SUNDAY: (QUALITY) EMOM Cardio, Goblet Lunges, Russian Swings, Static Holds

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ANNOUNCEMENTS:

• Movestrong starting Nov 2!

• CHAD Nov 11!

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

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

Have a great week everyone!

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