*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 1-10 – 1 Power Snatch + 1 Hang Squat Snatch

Sets 11-15 – 1 Squat Snatch @ 70%>

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit.

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

10-20 Ring/Bar Rows or Pull-ups

20 Dumbbell Thrusters 35/25

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