*A few quick updates HERE

**To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday.

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine

Station 2 – 3 Inchworm + Push-up + 5-10 Air Squats

Station 3 – 20 seconds/side Bird Dog Hold

Performed as a group. Ramp up intensity as deemed fit on the machine based on how warm you’re looking to get.

1b) 15:00 – 45:00 – 5 rounds AQAP:

400m Run or 500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike

20 Alternating Dumbbell Hang Power Snatch 35/25

10 V-Ups

Scale as needed. This workout is not meant to take the entire 30 minutes, we’re looking for the 15-25 minute time domain. Scale appropriately. Going forward since we will be time capping workouts, this will be a great opportunity for you to learn about scaling for yourself and knowing your abilities. If you’re always at the bottom of the suggested time-domain, assuming you aren’t the fittest person in the gym, it means you’re probably not challenging yourself a ton, and at the same time if you’re always past the suggested time domain, it means you likely need to work on pulling back reps or loading on certain movements or scaling for specific styles of workouts, short, medium long, etc.

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

We’re ready for you!