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: 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 –  5 Pause Front Squats Sets 4-6 – 3 Pause Front Squats Sets 7-10 – 2 Front Squats  Pause should be 1-2 seconds in the…

*Week 1 Down – Gym 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 – 40 seconds Machine or 100-150m Run Station 2 – 40 seconds Pause Plank Shoulder Taps Station 3 – 20 seconds/side Samson Stretch Get some blood flowing and ready to go. 1b) 15:00 – 45:00 – 5 rounds AQAP: 400m Run 21 Shoulder-to-Overhead 95/65 12 Burpee Lateral Bar Hops Scale as needed. If you are physically in-capable of running you can sub 500/450m Row or Ski, 1000/900m Bike Erg, or 1200/1100m Assault Bike. Bodyweight WOD: 1) Run: 5K…