Category: Move

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-3 – 10 Landmine Squats + 10 Reverse Lunges Sets 4-6 – 8 Pause Landmine Squats + 8 Reverse Lunges Sets 7-10 – 6 Pause Landmine Squats + 6 Reverse Lunges During the rest period if you’d like additional work hop on your machine for active recovery work. Hold the bottom of the pause for 1-2 seconds each set. Build loading each set as deemed fit. 1c) 35:00 – 40:00 – AQAP: 40 Wall Balls 14/8 30 Russian Kettlebell Swings 35/26 20/15 Calories Machine This workout has a 5 minute time cap. It is meant to…

*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: 3 Inchworm + Calf Stretch 10 Single Dumbbell Deadlifts or Empty Barbell 100m Run or 50 Jumping Jacks Get yourself moving. 1b) 10:00 – 45:00 – “George Floyd” – AQAP: 800m Run 25 Dumbbell Deadlifts 25 Burpees 800m Run 25 Dumbbell Hang Squat Cleans 25 Burpees 800m Run 25 Dumbbell Push Press 25 Burpees 800m Run 25 Dumbbell Squat Clean Thrusters 25 Burpees 800m Run This is a robust workout…

*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 – 9:00 – 9 minute AMRAP: 10 Scapula Pull Ups or Rows 10 Alternating Lateral Lunges 5 Empty Barbell/PVC Clean Pulls 5 Empty Barbell/PVC Hang Muscle Clean 5 Empty Barbell/PVC Pause Front Squat 5 Empty Barbell/PVC Strict Press For quality, not for time. This is a great opportunity for those foreign or new to the Olympic lifts to get some skill work in. 1b) 14:00 – 29:00 – Every 1:00 x 15 sets: Station 1 –…

*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: 10 Dumbbell Burpee Deadlift + 15 Dumbbell Floor Press + 20 Pause Banded Tricep Press Down For the Press Down, hold the contraction at the bottom for a brief second before coming back…