Author: Jade

*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: Odd – 5-8/side Single Leg Kettlebell Deadlift Even…

*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…