Power

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 3 Inchworm 5/side Scorpions 10 Banded Pull-Throughs 30 second Deadhang C – Movement specific review/instruction – Hang Power Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1-3 – 7 Hang Power Cleans Sets 4-6 – 5 Hang Power Cleans Sets 7-10 – 3 Hang Power Cleans Use this as an opportunity to get some good technique work if that’s what you need. If you’re more proficient in the movement,…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 100m Run 10 Alternating Squat Hold w/Reach Overhead 10 Hanging Hollow Rocks 10 Single Dumbbell Romanian Deadlifts C – Movement specific review/instruction – Single Arm Dumbbell Snatch D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2) 20:00 – 60:00 – 4 sets of 8 minute AMRAP/2 minutes Rest: Set 1 – 800m Run + 15/12 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch 50/35 Set 2 – 800m Run + 15/12 Calories Ski/Bike Row + Max Wall Balls 14/8 Set 3…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 30 Single-unders 10 Alternating Bird Dog 10 Banded Good Morning 5/side Split Squat C – Movement specific review/instruction – Push Press/Split Jerk D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 32:00 – Every 1:30 x 8 sets: 5 Push Press Start with moderate loads and work to build the loading each set until you establish a 5RM for the day. After hitting your heaviest set, try to keep any remaining sets within 80% of the day’s heaviest. 2b) 32:00…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 8 minute AMRAP: 100m Run 5 Wall Therapy Squats 30 second Front Plank Hold 10 Band Pull-Aparts C – Movement specific review/instruction – Bar Row Review/Setup D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 60:00 – AQAP: 1 mile Run 100 Wall Balls 14/8 50 Bar Rows 50 Calories Ski/Bike/Row 100 Abmat Sit-ups 50 Kettlebell Goblet Squats 53/35 800m Run Scale as needed. This is a chipper, must complete one movement before moving to the next. For results post detailed weights,…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 3 Per Side Hip Air Plane 5 Banded Pass Through 20 Pogos 3 Vertical Leaps C – Movement specific review/instruction – Single Arm Dumbbell Squat Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 30:00 – Every 1:15 x 8 sets: 1 Muscle Clean + 1 Below The Knee Muscle Clean + 1 High Hang Muscle Clean + 1 Push Press Use a comfortable load, this is a great opportunity to work through all the positions of the…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 8 minute AMRAP: 1 minute/side Pigeon Stretch Then…AMRAP… 10 Banded Good Morning 10 Lateral Box Step-Overs 10 Tall Kneeling Face Pulls 100m Run C – Movement specific review/instruction – Turkish Get-up D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 35:00 – Every 1:00 x 15 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 12-20 D-Ball Bear Hug Lateral Box Step-Overs Station 3 – 8-12 D-Ball Over the Shoulder Pick rep ranges/effort based on the desired intensity you’re looking to…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 4 Alternating, Underswitch to Crab Reach 6 Plank To Down Dog With Pause 8 Cossack Lunge C – Movement specific review/instruction – Snatch D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Overhead Squat Use this to work on understanding proper bar-path and to warm-up your overhead Squat. 2b) 30:00 – 42:00 – Every 1:30 x 8 sets: 8 Overhead Squats +…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 30 Jumping Jacks 10 Hanging Hollow Rocks 10 PVC/Barbell Deadlifts 5 PVC/Barbell Strict Press 1 Inchworm w/Push-up C – Movement specific review/instruction – Hang Power Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2) 20:00 – 60:00 – Every 2:00 x 20 sets: Station 1 – 20/15 Calories Ski/Bike/Row Station 2 – 1 Round of “DT” 115/75 (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks) Station 3 – 15 Knees-up + 15 Push-ups Station 4 –…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 7 minute AMRAP: 1 minute/side Samson Stretch…then AMRAP… 3 Vertical Leaps 5 Wall Therapy Squats 10 Superman Arch-ups 15 Glute Bridge-ups C – Movement specific review/instruction – Overhead Lunge D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 32:00 – Every 2:00 x 6 sets: 3 Box Jumps + 5 Front Squats For the Box Jumps use something a little higher than normal, making you really focus on your jump/explosiveness. Move from one movement to the next with minimal transition time. Build…

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 9 minute AMRAP:  100m Run 10 Scapula Pull-ups 5 Squat-Stand-Squat-Stand 5/side Single Leg Kettlebell Romanian Deadlift C – Movement specific review/instruction – D-Ball Over the Shoulder D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 50:00 – 3 rounds AQAP: 800m Run + 3 rounds of… 21 Air Squats 15 D-Ball Over the Shoulder 70/50 9 Knees-up Scale as needed. 2b) 50:00 – 60:00 – 10 minute AMRAP for Quality: 10/side Single Arm Dumbbell Rows 10/side Single Arm Kettlebell Upright Rows 10/side Seated…