Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk 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 – 2 rounds of:

    • 1 minute Ski/Bike/Row

    • 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps

    • 10 Overhead Squats

  • C – Movement specific review/instruction – 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 – 34:00 – Every 2:00 x 7 sets:

10 Dumbbell Hang Squat Cleans

+

10 Ball Slams

+

Remaining time Active Recovery Ski/Bike/Row

Start with a comfortable load on the Dumbbells and build through your sets as deemed fit. For the Ball Slams keep a fixed weight for all 7 sets.

2b) 34:00 – 44:00 – Every 1:00 x 10 sets:

Sets 1/3/5/7/9 – 5/side Half Kneeling Single Arm Dumbbell Strict Press

Sets 2/4/6/8/10 – 15 Banded Tricep Press Downs

Alternate each minute between the two movements. Start at a comfortable load for the Press and build each set as deemed fit. Perform all reps on 1 side before switching to the other.

2c) 49:00 – 60:00 – 2 sets of – 5 minute AMRAP/1 minute Rest:

40/30 Calories Ski/Bike/Row

30 Kettlebell Goblet Squats

Max Push-ups

Scale as needed. We want you getting to the Push-ups with at least 1 minute.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 10 x 250m – Rest 60 seconds between sets

C – 1000m Easy Cool-down

Rest as needed between parts. Hard, but consistent efforts on Part B.

4) Weightlifting – Pause Front Squat: 4 sets of 3

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds on each rep. Build as heavy as deemed fit.

5) Gymnastics – Ring Dip Support: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Trunk – Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 1 minute between sets.

7) Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Pre-Hab – 3-5 sets of: 3/side Kettlebell Turkish Get-up

Work light-to-moderate and focus on good positions and activation through each step.

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