January 2, 2017 | Black Tusk Athletics

Strength
Back Squat
3x5 up to 80% of 1RM on last Set

WOD
5 Rounds
:30 Box Jump
:30 Rest
:30 Ring Dip
:30 Rest
:30 Air Squat
:30 Rest

Happy New Year, Everyone! It's a brand new year with brand new goals. We thought we'd shed some light with respect to our programming, just so you have an idea behind the method to the madness and so that you will know what's can expect in the next few months! If you're interested, continue reading. If not, click here for hours of entertainment.

WOD Programming:
Here at Black Tusk, we program on a 12-Day meso-cycle that rotates through a combination of movements that fit into 3 main modalities (Gymnastics, Mono-structural, Weightlifting). Within this cycle, we use a 3 day on 1 day off micro-cycle approach to ensure our members receive a wide array of workouts to hit up. On the 8th day of the 12 day cycle, we will a CrossFit benchmark WOD will always be programmed. We'll try to give you plenty of warning :)

Strength/Skill:
We program a 4-week alternating Strength and Skill cycle into our classes which allows athletes to learn new movements and hit their strength goals at the same time. Within this cycle, we bias our strength portion to one of the following: Squat, Deadlift, Press, Push, Pull, Olympic Lifting. On the last day strength day of this cycle, we will be testing a max. The sole purpose of that day will be to hit a max, so don't expect a metcon!

This week's strength bias: SQUATS!  Enjoy :)