*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 – 8:00 – Every 1:00 x 8 sets:

Station 1- 3-5 Inchworm + Scapula Push Up + Calf Stretch

Station 2 – 2 Snatch Pull + 2 Low Hang Snatch Pull +2  Snatch Push Press +2 Pause Overhead Squats

Alternate between stations on the minute. Use a PVC Pipe or Barbell depending on comfort level for the Snatch work.

1b) 13:00 – 28:00 – Every 1:00 x 15 sets:

Sets 1-5 – 5 Bent Over Supinated Rows

Sets 6-10 – 10 Romanian Deadlifts

Sets 11-15 – 15-20 Tall Kneeling Face Pulls

Load as deemed fit for the Rows and Romanian Deadlifts. For the Tall Kneeling Face Pulls keep the tension low and focus on good position and activation.

1c) 33:00 – 45:00 – Every 3:00 x 4 sets:

10-20 Ring/Bar Rows or Pull-ups

20 Dumbbell Thrusters 25/15

Max Calories Machine

There is no rest between sets. Stay on your machine right until the end of the 3 minute window before moving back to the Row/Pull-up. Pick the number of Rows/Pull-ups based on your access and regularity to bodyweight pulling movements over the last 3 months. If you haven’t been doing much, keep it at 10 reps, adjust up if you’ve been actively doing upper body, bodyweight pulling movements.

Accessory:

2) Secondary Conditioning – At 70-80% Effort:

Row/Ski 10k OR

Run 10k OR

C2 Bike 20k OR

Assault Bike 25k

Pick one and get a moderate pace/intensity baseline. Use this as an opportunity to focus on your breath and technique.

3) Olympic Litfting – Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over loading.

4) Gymnastics – Ring Support Hold: 5-10 sets of 20-30 seconds

Rest 60-90 seconds between sets. Focus on maintaining good external rotation through the shoulder and a hard lockout with the elbow. If this is easy for you, add load to make it more difficult.

5) Trunk – Side Plank Hold + Banded Row: 4 sets of Max Quality Reps/side in 30 seconds

Rest 60-90 seconds between sets. Perform as many quality reps as you can in 30 seconds, then switch sides, then rest. Recommended using an Orange Band only.

6) Accessory – Snatch Grip Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit…focus on range of motion over loading. Use straps if you need them/have them.

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