*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 3:00 x 5 sets:

5 Deadlifts +

10 High Box Jumps +

20 Medball Sumo Stance Good Mornings

For the Deadlifts warm-up to and start around 70% of your 1RM, set the bar Dead on the floor each rep, build as heavy as deemed fit. For the Box Jumps these should be high enough you want to step down, and reset your position. Use plates to stack and build higher as deemed fit.  Good Mornings focus on position over load and work through at a smooth, consistent tempo.

1c) 33:00 – 45:00 – 12 minute AMRAP:

30/25 Calories Machine or 400m Run

30 Alternating Dumbbell Snatch 35/25

Scale as needed. Load the Dumbbell Snatch appropriately for you, you should be able to move smooth and steady with little to no breaks on the movement.

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