New Cycle starts today and a big thank you!

Team Dynamix,

Our new cycle starts this week and will run from April 25 to June 9. It’ll run for 6 weeks, with the 7th week being the test week. So what’s in store?

• • Monday – Front Squat / Short Metcon / Midline
  • Tuesday – Shoulder Press & Pull-up combo plus varied Metcons. As we get closer to Murph, Metcons will include pull-ups
  • Wednesday – Olympic Lifting (Snatch or Clean) & Barbell Conditioning
  • Thursday – Long Conditioning / Intervals with some form of accessory/midline work
  • Friday – Deadlift & challenging Metcon
  • Saturday – Partner, Hero, or long Metcon

On the Front Squat and Deadlift days, we’ll be doing different tempos each week in order to effectively add more tension while we lift. This will maintain the integrity of our form, while keeping our joints, ligaments, & tendons healthy, and provide greater core stability.

On the Olympic Lift days, we’ll focus on a top-down approach for our technique, and Metcons to improve our barbell cycling and conditioning.

On Thursdays, our Long Conditioning pieces will consist of monostructural components and/or light gymnastics. We’re looking to build our endurance in these long sessions (i.e., our slow twitch muscle fibers). And we’ll still be hitting our “fast twitch muscle fibers” with sprints. There will also be some added push-up volume through the cycle to prepare ourselves for Murph!

I’m looking forward to seeing everyone’s amazing progress!

Feel free to reach out to me or Coaches Katie & Maria if you have any questions. Remember whatever is programmed is modifiable and can be scaled down or up for YOUR needs!

In Strength,

Hugo, Head Coach​​​​​​​

PS… we just want to give another huge THANK YOU to our incredible in-house lighting and electrical experts, Darren, Adrian (Darren’s brother), and Ralph. If you’re ever looking for good help in this area, be sure to hit them up @burkeelectricalnyc.

PPS… thanks to those who added their contacts to our Community Corner. It’s movers and shakers like you that keep this box going. If you haven’t already listed yourself, get on the list!