Gang, we’re pumped to bring you a fresh training cycle, “Ignite”, will start now (7.21) and run through the end of August. Let’s dig in…

The cycle brings a renewed focus on Olympic lifting, strict gymnastics, and balanced strength development. We’ll continue alternating between A and B weeks to build variety while giving us consistency we can trust. This cycle also includes a linear Clean & Jerk progression leading into a 1-rep max test.

Strength Elements

Monday follows a Clean & Jerk linear progression, building toward a 1-rep max with an emphasis on technical consistency and progressive loading.

Tuesday alternates between Toes-to-Bar strength and grip endurance on A weeks, and Weighted Pull-Ups on B weeks to improve strict pulling strength.

Wednesday includes a skill/coaching focus into a met-con on A weeks, and dedicated Bench Press strength work on B weeks.

Thursday rotates between Weighted Pull-Ups on A weeks and Core/Compression training on B weeks to improve midline strength and gymnastics control.

Friday features Snatch complexes on A weeks and Overhead Squat/Back Squat strength development on B weeks.

Saturday is an overflow strength day targeting strict pulling, lunging, horizontal pressing, or any missed elements from the week.

Met-Con Elements

Here’s how our conditioning days are structured:

Monday – High Power Intervals, Low Squat Volume – Fast-paced conditioning with reduced squat loading to improve turnover, power output, and speed under fatigue.

Tuesday – Longer Time Domain, Low Skill Conditioning – Simple, sustainable metcons that build aerobic capacity without complex skills—great for consistency and pacing.

Wednesday – Mid-Range Aerobic Power or Higher Skill/Bottlenecked Workouts – Moderate-length workouts that challenge pacing and technique under fatigue with more advanced movements gymnastics & barbell cycling.

Thursday – Long Aerobic Intervals, EMOMs with Blended Skills & Isometrics – Controlled pieces combining aerobic volume with skill exposure, core stability, and body control.

Friday – Benchmark Progressions – Rotating tests like Helen, Listerine, or fun challenges from the coaching staff to bring the heat each week.

Saturday – Longer Partner Workouts, Varied Format – Community-style workouts that are longer, fun, and built for teamwork—perfect to close out the week.