*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 – 5:00 – 5 minute AMRAP:

5 Cat Cows

10 Alternating Bird Dogs

10/side Single Leg Glute Bridge-ups

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

1b) 10:00 – 26:00 – Every 2:00 x 8 sets: 3 Split Jerk

These should be taken from the rack. Given the volume and time domain loading might not be super heavy, but feel free to build as heavy as deemed fit. Start around 50-60% of max loading and climb from there.

1c) 31:00 – 38:00 – 7 minute AMRAP:

30 Box Jumps 24/20

20 Push-ups

10 Deadlifts 185/135

Scale as needed.

1d) 40:00 – 45:00 – 5 minute AMRAP for Quality:

20 Band Pull-Aparts

20 Dumbbell Overhead Tricep Curls

For the Pull-Aparts, split the set 10 reps each, over and underhand.

Accessory:

2) Run:

A – 10 minute Easy Jog

B – 10 x 100m Sprints – 2 minutes Rest

C – 10 minute Easy Jog

Make sure you are super warmed up for these sprints. These should be top end efforts where you NEED the rest to even come close to repeating the efforts.

Bodyweight WOD:

1) 5 rounds AQAP:

21 Burpees

15 Toes-to-bar

9/side Pistol Squats

For the Pistol Squats perform all 9 reps on 1 side before switching to the other side.

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