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 – 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: Station 1 – Dumbbell Plank Rows Station…

*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: 5 Steps/side Monster Walk Left/Right 5 Steps/direction Monster Walk Forward/Backward 10 Glute Bridge-ups 30 Jumping Jacks Use your mini band for the Glute Bridge-ups as well. Focus on activation and position, not speed. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3: 10 Pause Kettlebell Goblet Squats + Max Quality Reps Seated Good Mornings (No Load) Sets 4-6: 8 Pause Kettlebell Goblet Squats + Max Quality Reps…