*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 – 5:00 – 5 minute AMRAP:

5 Cat Cows

10 Alternating Bird Dogs

10/side Single Leg Glute Bridge-ups

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

1b) 10:00 – 26:00 – Every 2:00 x 8 sets:

5 Single Arm Dumbbell or Kettlebell Push Press + 20 second Overhead Hold

Remaining time…

Odd – Max Banded Upright Rows

Even – Max Hollow Hold

For this piece perform the 5 Reps on one arm, then a 20 second hold, then switch to the other side. Upon completing both sides, perform as many banded High-Pulls (use an orange band) in the remaining time with an emphasis on quality, not speed. For the Hollow Hold work to accumulate as much time as possible.

1c) 31:00 – 38:00 – 7 minute AMRAP:

30 Box Jumps 24/20

20 Kettlebell Deadlifts 35/26

10 Push-ups

Scale as needed.

1d) 40:00 – 45:00 – 5 minute AMRAP for Quality:

20 Band Pull-Aparts

20 Dumbbell Overhead Tricep Curls

For the Pull-Aparts, split the set 10 reps each, over and underhand.

Accessory:

2) Run:

A – 10 minute Easy Jog

B – 10 x 100m Sprints – 2 minutes Rest

C – 10 minute Easy Jog

Make sure you are super warmed up for these sprints. These should be top end efforts where you NEED the rest to even come close to repeating the efforts.

Bodyweight WOD:

1) 5 rounds AQAP:

21 Burpees

15 Toes-to-bar

9/side Pistol Squats

For the Pistol Squats perform all 9 reps on 1 side before switching to the other side.

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