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April 2024 Programming

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April 2024 Programming Preview

Reminder: Our high level programming plan for all of 2024 is posted here!

We did it! We got through March in one piece, but man, did it have a whole host of fitness benchmarks for us. We started the month off by finishing the final two weeks of the CF Open. We all smashed the Open workout, pushed ourselves far beyond our comfort zones, and learned a ton about ourselves as athletes.

March also saw us practice with the Strict Pullup and Handstand Holding/Walking practice to get us more comfortable & efficient with pulling and inverted gymnastics movements. And of course we tackled a couple of fan favorites… Death By Burpees, and Fran!

These workouts paved the way to the final week of the month: Leading Ladies Week! During this week, we hit new WODs each day named after influential women… this week was tough, but it was the perfect way to put a cherry on top of our “competitive” fitness season and get us back into the mindset of training for longevity.

April is going to kick off our next strength cycle, and it’s all about VOLUME!

We are going to be working higher rep strength sets for the Overhead/Front Squat & the Bench Press. This strength cycle will culminate with a 3-Rep heavy attempt to see how much this volume work has paid off.

This cycle should be thought of as building muscular endurance, which will carry over into workouts. So even if you aren’t lifting weights that are as heavy as our last strength cycle, there is still growth happening, I promise!

Some other highlights include our April benchmark, The Filthy Fifty; a new Hero Workout; the return of the benchmark Ava; and our retest of our January benchmark — Death Row!

We’ll see a focus on Strict Handstand Pushups throughout April to build on the inverted work we practiced in March. Since we are working on Towing Capacity in Q2, athletes can expect to see 2 “Grind” workouts weekly to help build up that long distance motor and build some mental toughness.

It’s that time of year again —  this month we’ll begin Murp Prep to gear everyone up for Memorial Day Murph.

This will start the final week of April and carry us through May, right up to the week of Memorial Day! These workouts are meant to be completed outside of classes and at an athlete’s discretion. If you’re unsure of how to implement these extra credit pieces, talk to your Coaches for guidance. And remember: a little goes a long way. These workouts can be moved around based on how you’re feeling, or if you miss a day. Just be mindful of overall volume; overtraining is a very real thing. When in doubt, ask a Coach!

Volume & Capacity Cycle (4/1 – 5/12)

  • W1 – 3×10 (RPE 6) 
  • W2 – 3×8 (RPE 7)
  • W3 – 3×6 (RPE 8)
  • W4 – 3×4 (RPE 9)
  • W5 – 3×10 Deload Week
  • W6 – 3RM Tests

Weekly April Commitments

  • (2x/Week) Grind Workouts
  • (1x/Week) Overhead/Front Squat Strength 
  • (1x/Week) Bench Press Strength 
  • (1x/Week) Benchmark/Classic workout 
  • (1x/Week) Strict Handstand Pushup Strength session
  • (Saturdays) Partner Workout with Solo Option 
  • (Sundays) Hero Workout

See you at the gym!

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