*A few quick updates HERE

**Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday.

WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Inchworms

10 Alternating Lateral Lunge w/Pause In Bottom

20 Glute Bridge-ups

Warm-up, take your time and focus on quality, activation, and positions.

1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Tempo (2.1.0) Back Squats

You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do any additional warm-up you may need, and warm-up your specific movement to a first set starting load. These are 2 seconds down, 1 second hold, fast up. Between the nature of the Tempo, Reps, and Time Domain, these aren’t mean to be super heavy. We suggest likely working in the 50-75% range of your 1RM. Build only as heavy as you can maintain the stimulus of the Tempo.

1c) 28:00 – 43:00 – Every 3:00 x 5 sets:

10 Burpees

20 Alternating Front Rack Lunges 95/65

20/15 Calories Machine

Scale as needed. We want you having somewhere around 30-60 seconds of Rest. The goal should be able to keep the round time relatively close.

1d) 43:00 – 45:00 – 2 minute “AMRAP”: Front Plank Hold

Focus on trying to actively recover and get your heart rate down while holding the plank. Plank can be done from forearms or hands.

Accessory:

2) 10 minute AMRAP for Quality:

15/side Side Plank Dips

20 Second Bottom of Romanian Deadlift Hold (Loaded or Unloaded)

30 Second Front Squat Bottom Hold With Barbell

For quality, not for speed. Focus on positions and really making yourself work with little or no loading.

Bodyweight WOD:

1) “Cindy” – 20 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

If you don’t have access to a Pull-up Bar or Ring/Bar Row Station, you can do Towel Rows off a door, or a Bent Over Row with a household item.

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

Time to hit the pain cave a little on the machine.