*A few quick updates HERE

**Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday.

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 10 Scapula Push-ups + Shoulder Plank Tap

Station 2 – 10 Alternating Quad Stretches + 10 Alternating Toe-ups

Station 3 – 40 seconds Cardio Machine

Warm-up, take your time and focus on quality, activation, and positions.

1b) 14:00 – 26:00 – Every 1:00 x 12 sets:

Odd – 10/side Single Arm Bent Over Landmine Row or Dumbbell Row

Even – 10 – 20 Calories Ski/Bike/Row/Run

You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do any additional warm-up you may need, and warm-up your specific movement to a first set starting load. For the Bent Over Rows, use the Landmines if available, if there aren’t enough for the given class you can sub either a Dumbbell or Kettlebell, or depending where you are in the room you can jam the barbell into a corner.

1c) 32:00 – 45:00 – 12 minute Time Cap – 2 rounds AQAP:

18 Dumbbell Hang Squat Clean Thrusters 25/15

18 Knees-up or V-Ups

15 Dumbbell Hang Squat Clean Thrusters 25/15

15 Knees-up or V-Ups

12 Dumbbell Hang Squat Clean Thrusters 25/15

12 Knees-up or V-Ups

Scale as needed. Because of our new class structure all for time workouts will be time capped. 

Accessory:

2) 5 sets of:

10-15 Bent Over Supinated Pause Barbell Row +

10/side Barbell Suit Case Deadlift

For quality, not for speed. Rest 90-120 seconds between sets. Load as deemed fit. Pause at the sternum on the row for 1-2 seconds each rep.

Bodyweight WOD:

1) 5 rounds AQAP:

400m Run

50 Double-unders or 100 Single-unders

Hit it hard and try and keep the gas pedal down.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Eyes forward, time to do work!