Macro – Extended Conditioning Emphasis – Week 3 of 12

Micro – Trunk 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:

    • 4 Alternating Slow Bird Dogs

    • 6 Alternating Cossack Lunges

    • 8 Pause Glute Bridge-ups

    • 10 Alternating Lunges

  • C – Movement specific review/instruction – Double-unders

  • 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 1:00 x 12 sets: 10 Tempo (1.1.3) Landmine Deadlifts

Start at a moderate load and build as deemed fit. This is a great exercise to help you learn how to hinge properly if this is something you struggle with.

2b) 34:00 – 42:00 – 8 minute AMRAP:

20 Hip Thrusts

1:00 Plank Hold Against Bands

10 /side Single Leg Good Mornings

Hip Thrusts just performed with your bodyweight. Not for speed, for quality.

2c) 47:00 – 60:00 – 13 minute AMRAP:

200 Single-unders

30 Kettlebell Swings

20 Alternating Single Arm Kettlebell Overhead Lunges

Split the Lunges 10/side. Scale as needed. 

Accessory:

3) Monostructural Conditioning – Row: 5 x 2K @ Moderate

Rest 3 minutes between sets. Focus on consistent pacing.

4) Weighlifting – Clean from Block (Just Below Knee): 1 Rep Every 1:00 x 20 sets

Work in the 60-80% range and get a bunch of clean solid lifts.

5) Gymnastics – Hollow Hold + Banded PVC Press Down: 6 sets of 30 reps

Rest 90-120 seconds between sets.

6) Skills – Meditation: 

7) Trunk – Banded Pallof Press: 5 sets of 30 seconds/side Max Reps

Reps are for quality, not speed. Rest 90 seconds between sets.

8) Accessory – Lateral Sled Drag: 6 sets of 50ft/side

Rest 60 seconds between sets.

9) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 10 Deadbugs With Hands Against Wall

Station 2 – 25′ Monster Walk Lateral

Station 3 – 20 Seconds Per Side Lunge Hold

For quality, not for speed.

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