*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 bottom position. First 6 sets are to work on positioning. Last 4 sets are an opportunity to push some heavy loading if you want.

1c) 34:00 – 45:00 – 11 minute Up Ladder:

2 Hang Power Cleans 165/115

4 Alternating Pistol Squats

Workout is perform 2+4, 4+8, 6+12, 8+16, and so on until 11 minutes is up.

Accessory:

2) Secondary Conditioning – AQAP:

3k Row/Ski or 6k Bike Erg

Every 2:00 6 Dumbbell Hang Squat Clean Thrusters

Workout starts with the Hang Squat Clean Thrusters, and then a set every 2:00 from the start. You choose the load based on stimulus and capacity you’re looking to work on.

3) Olympic Lifting – Every 2:00 x 7 sets:

High Hang Power Clean +

High Hang Squat Clean +

Low Hang Power Clean +

Low Hang Squat Clean +

Stat around 50-60% of your 1RM. Build as heavy as deemed fit.

4) Single Arm Handstand Hold: 5 x 30 seconds/side

Rest 60 seconds between sets. Scale to normal Handstand Hold, or Stink Bug Hold as deemed fit.

5) Skills – Double or Triple-unders: 10 minutes Practice

Work to develop proficiency in whichever one you don’t yet have.

6) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

7) Misc. Accessory – Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

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

https://www.youtube.com/watch?v=4_ZJ8YDOX6g