Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 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:

  • 5 Table Top Up Downs

  • 10 Hip 90-90 Opener

  • 3-3-3 Air Squats (Wide, Normal, Close Stance)

• C – Movement specific review/instruction – Front Squat

• 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 2:00 x 5 sets: 3 Pause Above Parallel Front Squats 

Warm-up and start around 60% of your 1RM. For this drill, pause just above Parallel on the way down and hold for 2-3 seconds, then continue to the bottom and stand to finish the rep. Build as heavy as deemed fit.

2b) 30:00 – 40:00 – Every 1:00 x 10 sets:

Sets 1/3/5/7/9 – 5/side Single Leg Pause Hip Thrusts

Sets 2/4/6/8/10 – 10 Kettlebell Goblet Deficit Curtsy Lunges

Alternate movements each set. Start with comfortable loads and build as deemed fit.

2c) 40:00 – 47:00 – 7 minute AMRAP:

100m Dumbbell Front Rack Carry 

20 V-ups

100m Dumbbell Farmers Carry

10 Dumbbell Goblet Good Mornings

This is an accessory AMRAP, for quality, not for speed. Pick a pair of Dumbbells to use for all movements.

2d) 52:00 – 60:00 – AQAP:

400m Run

100 Air Squats

400m Run

Scale as needed.

Accessory:

3) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 20 sets of – 40 seconds Moderate-to-Hard – 20 seconds Active Recovery

C – 5-10 minutes Easy Cool-down

Work for consistent efforts on Part B.

4) Gymnastics – Pistol Squats: 10 minutes Practice

Work on anything from actual reps, weighted reps, to just focusing on mobility.

5) Trunk – GHD Russian Twists: 4 sets of 20

Rest 90-120 seconds between sets.

6) Accessory – Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

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