*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 – 10:00 – 10 sets of :40 ON/:20 OFF:

Odd – Conditioning Machine or 100-150m Run

Even – Box Step-ups 24/20

Get your body moving. Increase pace/intensity through each round as deemed fit. Step-ups are just bodyweight. 

1b) 10:00 – 20:00 – 10 sets of :40 ON/:20 OFF:

Odd – Conditioning Machine or 100-150m Run

Even – Bent Over Banded Row w/Pause at Chest

Choose band size based on tension you want. Hold at the belly/sternum area for 1-2 seconds each rep. Focus on maintaining a back angle as close to parallel as the floor as possible. Focus on steady, consistent efforts on the machine.

1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF:

Odd – Conditioning Machine or 100-150m Run

Even – Abmat Sit-ups

Focus on steady, consistent efforts on the machine.

1d) 30:00 – 40:00 – 10 sets of :40 ON/:20 OFF:

Odd – Conditioning Machine or 100-150m Run

Even – Wall Sit Hold

For the Wall Sit hold if you don’t actually have a wall in your station use the mast/pillar of the Pull-up Rig/Squat Rack. If the Wall Sit Hold is easy for you add loading with a Kettlebell/Dumbbell/Medball.

1e) 40:00 – 45:00 – 5 minute AMRAP:

20 Band Pull-Aparts

5/side Kettlebell Windmills

For the Pull-Aparts switch either at 10 reps, or from round to round, between over and underhand. If you don’t have the mobility for the Windmills, start with performing a side bend while holding a light weight overhead in the opposing arm.

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