*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 – 3 Snatch High-Pull + 3 Hang Muscle Snatch + 3 Pause Overhead Squats

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

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

Sets 1-4 – 1.1.1 Muscle Snatch

Sets 5-8 – 1.1 Power Snatch + 1 Pause Overhead Squat

Sets 9-12 – 1 Snatch w/Pause in Catch

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 Muscle Snatches either drop or hold on, but reset on the floor between reps.  No touch-and-go. Same applies for the Power Snatch. For the Pause Overhead Squat hold the bottom for 1-2 seconds. For the final Snatch drill hold the bottom catch position for 1-2 seconds before standing. Build as heavy as deemed fit on each of the 3 movement cycles.

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

18 Hang Squat Clean Thrusters 95/65

18 Toes-to-bar

15 Hang Squat Clean Thrusters 95/65

15 Toes-to-bar

12 Hang Squat Clean Thrusters 95/65

12 Toes-to-bar

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!