Author: Jade

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Side Plank Hold + 10 Banded Rows 10 Single Leg Glute Bridge Up With Pause :30 Seconds Cardio For quality and activation, focus on clean, smooth positioning. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 3 Push Press + 2 Push Jerk + 1 Split Jerk *During Rest Perform 10-20 V-Ups Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 3-5 Inchworm + Scapula Push Up + Calf Stretch Station 2 – 2 Snatch Pull + 2 Low Hang Snatch Pull +2  Snatch Push Press +2 Pause Overhead Squats Alternate between stations on the minute. Use a PVC Pipe or Barbell depending on comfort level for the Snatch work. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-10 – 1 Power Snatch +…