*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:

3 Inchworm + Calf Stretch

10 Single Dumbbell Deadlifts or Empty Barbell

100m Run or 50 Jumping Jacks

Get yourself moving.

1b) 10:00 – 45:00 – “George Floyd” – AQAP:

800m Run

25 Dumbbell Deadlifts

25 Burpees

800m Run

25 Dumbbell Hang Squat Cleans

25 Burpees

800m Run

25 Dumbbell Push Press

25 Burpees

800m Run

25 Dumbbell Squat Clean Thrusters

25 Burpees

800m Run

This is a robust workout for many to finish in the 35 minute time cap. Scale distances on the run as needed. You get ONE pair of Dumbbells for the workout, this means some movements will be easy and others will be hard. Subs for machines if you are injured and can’t run are 1000/900m Row/Ski, 2000/1800m C2 Bike, 2400/2200m Assault Bike.

Accessory:

2) Secondary Conditioning – 5 rounds @ Active Recovery Pace:

1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike

50 Air Squats

Perform at a conversational pace.

3) Olympic – Snatch Grip Overhead Hold: 3-5 sets of 1 minute

Rest 2 minutes between sets. Load as heavy as deemed fit.

4) Gymnastics – Active Hang From Pull-up Bar: 3-5 sets of 1 minute

Rest 2 minutes between sets. Alternate rounds between pronated and supinated grip.

5) Trunk – Medball Russian Twists: 5 sets of 20

Rest 90-120 seconds between sets. Focus on holding a nice V/Pike position while doing these. Load as deemed fit.

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

Who’s ready to run!