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 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Push-ups + Shoulder Plank Tap Station 2 – 10 Alternating Quad Stretches + 10 Alternating Toe-ups Station 3 – 40 seconds Cardio Machine Warm-up, take your time and focus on quality, activation, and positions. 1b) 14:00 – 26:00 – Every 1:00 x 12 sets: Odd – 10/side Single Arm Bent Over Landmine Row or Dumbbell Row Even – 10 – 20 Calories Ski/Bike/Row/Run You have 6 minutes transition time between the Warm-up and you first set…

*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 – 6:00 – 6 minute AMRAP: 5 Inchworms 10 Alternating Lateral Lunge w/Pause In Bottom 20 Glute Bridge-ups Warm-up, take your time and focus on quality, activation, and positions. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 10 Pause Landmine Squats You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do any additional warm-up you may need, and warm-up your specific movement to a first set starting load. Pause in the bottom of the Squat for…