Author: Jade

*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 135/95 5/3 Muscle-ups 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 Time Trial Get…

*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 – 12:00 – Every 1:00 x 12 sets: Station 1 – 5 Inchworm + Reach For Opposite Foot Station 2 – :20 Seconds S/A DB or KB Overhead Hold Station 3 – 5-10 Strict Pull Ups or Ring Rows or Bar Rows Station 4 – 15-20 Curtsy Lunges Active Warm-up. Take your time with your movements and adjust reps as needed so that you can comfortably fit them in the minute. 1b) 17:00 – 27:00 – Every 1:00 x 10 sets:  Sets 1-5 – 3 Position Muscle Clean +…