*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: 10 Pause Kettlebell Goblet Squats + Max Quality Reps Seated Good Mornings (No Load)

Sets 4-6: 8 Pause Kettlebell Goblet Squats + Max Quality Reps Alternating Single Leg Romanian Deadlift (No Load)

Sets 7-10: 6 Pause Kettlebell Goblet Squats + Max Quality Reps Banded Hamstring Curls

For set performed the designated number of Pause Squats, and in the remaining time in the interval perform, for quality, as many reps of the designated accessory movement.

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

2 Dumbbell Hang Power Cleans 25/15

4 Air 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