*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:

Side Plank Hold + 10 Banded Rows

10 Single Leg Glute Bridge Up With Pause

:30 Seconds Cardio

For quality and activation, focus on clean, smooth positioning.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets:

10 Close Grip Bench Press +

10-20 Overhead Dumbbell Tricep Curl

For the Bench, widest grip is pointer finger on the knurling. Perform this as superset. For the Overhead Tricep curls pick a rep scheme based on loading available to you. For the Bench Press start around 50-60% of your 1RM and build as heavy as deemed fit.

1c) 29:00 – 39:00 – AQAP:

100 Double-unders

30 D-Ball Over the Shoulder 70/50

50 Push-ups

This workout is mean to be quick, and high effort, 5-7 minutes. Scale as needed. If you’re not proficient with Double-unders either scale back heavily, or opt to Heavy Rope Single-unders + Tuck Jumps to keep the intensity up.

1d) 40:00 – 45:00 – 5 minute AMRAP:

20 Barbell Z-Press

20 Barbell Romanian Deadlifts

Use an EMPTY Barbell, this is just a little cash-out positioning/pump work.

Accessory:

2) Secondary Conditioning – Machine Sprints: 10 sets of 20/15 Calories

Rest is twice the time it took to complete your previous interval. Get after it and go hard, Run/Row/Ski/Bike Erg/Assault Bike.

3) Olympic Lifting – Tall Jerk: 10 sets of 3

Rest 60 seconds between sets. Keep it really light, maybe just empty bar, and focus on technique and speed.

4) Gymnastics – Bar Muscle-ups: 1-5 Reps Every 1:00 x 10 sets

Dictate your volume based on how you feel from the Pull-ups yesterday, and also how your hands feel.

5) Trunk – Kettlebell Side Bends: 3 sets of 20/side

Rest 60 seconds between sides. Load as heavy as deemed fit.

6) Accessory – Single Arm Dumbbell Strict Press: 5 sets of 10/side

Rest 60 seconds between side. Build as heavy as deemed fit.

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