*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 – 10-15 Medball Pause Sumo Stance Good Morning 

Station 2 – 5-10/side Kettlebell Suitcase Deadlifts

Station 3 – 5-10/side Dumbbell Goblet Split Squats

Choose a rep range and stay fixed with it for all 5 cycles. Increase loading on any/all movements each round as deemed fit. Make sure to really get in a wide Sumo Stance for the Good Mornings.

1c) 33:00 – 45:00 – 12 minute AMRAP:

30/25 Calories Machine or 400m Run

30 Ball Slams

Scale as needed. Pick a loading for the Ball Slam that you can move smooth and steady on.

Sport/Comp WOD Demo

Accessory:

2) Secondary Conditioning – Run/Row/Bike/Ski – 12 sets of:

1 minute Hard

1 minute Moderate

No rest. 24 minutes of constant movement. Work for maintainable paces for each respective effort.

3) Olympic Lifting – Clean Pull: 3 sets of 5

Rest 2-3 minutes between sets. Work between 70-90% of your 1RM. Base loading based off of what your training has been like the last 3 months. Set the bar dead on the floor each rep and reset your hips and start position. Wear strips if you need them/have them.

4) Gymnastics Conditioning – 10 rounds AQAP:

35 Double-unders

2 Wall Climbs

Scale as needed.

WOD Demo

5) Trunk – Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one/can perform them.

6) Accessory – Banded Pull Throughs: 3 sets of 30

Rest 90-120 seconds between sets. Focus on opening the hip aggressively like a Swing.

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