*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 after it and go hard.

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