*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 + Push Press (Floor, Low Hang, High-Hang)

Sets 6-10 – 2 Position Power Clean + Push Jerk (Floor, Above the Knee Hang)

Start around 50% of your 1RM. Build as heavy as deemed fit. Follow the positions listed above for each complex for the Cleans.

1c) 27:00 – 33:00 – Every 1:30 x 4 sets: 1.1 Clean and Jerk

This is a Double Clean and Jerk with a drop and reset. All reps should be full Squat and Split.

1d) 37:00 – 45:00 – 8 minute AMRAP:

100 Double-unders

50 Alternating Pistol Squats

100 Double-unders

15 D-Ball Over the Shoulder 150/100

Scale as needed.

Accessory:

2) 4 rounds for Quality:

8/side Dumbbell Goblet Split Squats

16 Dumbbell/Kettlebell/Medball Russian Twists

Take your time and make every rep as clean as you can. Focus on holding a nice V position for the Twists.

Bodyweight WOD:

1) 20 minute AMRAP:

200 Single-unders or 100 Double-unders

50 Air Squats

25 Superman Arch-ups

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE