Category: Power

*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: Sets 1-5 – 3 Bench Press @ 80-90% Sets 6-8 – 8-12/side Single Arm Kettlebell Push Press Use the same loading as last week from the Power Program. Make sure you are using the time after the class brief, and in between the warm-up and first set to properly warm-up…

*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 – 5-10 Strict Chin-ups Even – 10 Barbell Upright Rows You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do…

*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: 3 Back Squats @ 80-90% 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. You should be using the same loading…

*A few quick updates HERE **To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine Station 2 – 3 Inchworm + Push-up + 5-10 Air Squats Station 3 – 20 seconds/side Bird Dog Hold Performed as a group. Ramp up intensity as deemed fit on the machine based on how warm you’re looking to get. 1b) 15:00 – 45:00 – 5 rounds AQAP: 400m Run or 500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike 15 Power Snatch…