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 – 5 minute AMRAP:

    • 10 Alternating Bird Dog

    • 10 Snatch Grip Romanian Deadlifts

    • 10 Medball Squats

  • 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 – 34:00 – Every 2:00 x 7 sets:

20 Hip Sling Banded Kettlebell Romanian Deadlifts

+

5-8/side Single Arm Dumbbell Upright Row

Start with a moderate load and build each set as deemed fit. For the Deadlift, anchor the band to the Pull-up rig at Hip Height, from there step into the band and walk out so there is tension around your hips. When performing the movement use the band to help you properly hinge back and find the proper movement pattern, from there, focus on opening explosively like a Kettlebell swing. For the Upright Row perform all reps on 1 side before switching to the other, focus on position over loading. 

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

Sets 1/3/5/7/9 – 1/side Kettlebell Turkish Get-up

Sets 2/4/6/8/10 – 8/side Single Arm Dumbbell Overhead Reverse Lunge

Alternate each set between the two movements. For the Lunges perform all reps on 1 side before switching to the other.

2c) 49:00 – 60:00 – 11 minute AMRAP:

15 Knees-up

15 Medball Hang Squat Cleans

15/12 Calories Ski/Bike/Row

If you’d like to run, you can sub a 200m Run…we will be running a good bit on Saturday for our 3rd/4th of July workout. If you’re on an Assault Bike scale the calories to 12/9.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 sets of…

  • 250m Easy

  • 250m Moderate

  • 250m Hard

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on maintaining consistency for each respective pace.

4) Weightlifting – Banded Bottoms-up Front Squats: 10 sets of 2

Rest 2 minutes between sets. You pick the tension. Build as heavy as deemed fit.

5) Gymnastics Conditioning – 15 minute AMRAP:

3 Strict Muscle-ups

50ft Handstand Walk

20/15 Calories Ski Erg

Scale as needed.

6) Skills – Mindset:

https://www.youtube.com/watch?v=Du7P8jGchPc

7) Trunk – Paralette L-Sit Hold: 15-30 seconds Every 2:00 x 5 sets

Pick an amount of time that you can hold unbroken.

8) Accessory – Cable Tricep Kickbacks: 3 sets of 30

Rest 90-120 seconds between sets.

9) Pre-Hab – 3-5 sets of:

10/side Band Resisted Deadbug

10/side Banded Single Leg Hamstring Curl w/Pause

10 Alternating Cossack Lunges w/Pause in Bottom

For quality, not for time.

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