Category: Competition

*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: Side Plank Hold + 10 Banded Rows 10 Single Leg Glute Bridge Up With Pause :30 Seconds Cardio For quality and activation, focus on clean, smooth positioning. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 3 Push Press + 2 Push Jerk + 1 Split Jerk *During Rest Perform 10-20 V-Ups Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed…

*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: Sets 1-10 – 1 Power Snatch +…

*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 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 +…