Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry 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 – 7 minute AMRAP:

    • 15 Alternating Box Step-ups

    • 50 Single-unders

    • 10 Scapula Pull-ups

    • 10 Hanging Hollow Rocks

  • C – Movement specific review/instruction – Box Jump Over Skill/Technique

  • 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:

5-10 Strict Chin-ups

+

10-15 Dumbbell Farmers Box Step-ups 50/35 @ 24/20

Goal stimulus here is work on building capacity in movements. Pick a rep range/weights that allow you to maintain both movements in unbroken sets for all 5 sets. Looking for around 1 minute of work and 1 minute of rest, use the rep ranges to dictate difficulty/output based on how you’re feeling for the day.

2b) 30:00 – 45:00 – Every 3:00 x 5 sets:

7/side Half Kneeling Single Arm Bottoms-up Kettlebell Press

+

14 Bent Over Dumbbell Rows

+

21 Supinated Band Pull-Aparts

Perform all presses on one side before switching to the other. Start with moderate loads on all movements and build as deemed fit. Focus on quality of movement, control, and range of motion over tempo/speed of movements. Spend any additional time in the interval at an Active Recovery pace on your machine as desired.

2c) 50:00 – 60:00 – AQAP:

50 Toes-to-bar

50 Box Jump Overs 24/20

50 Dumbbell Push Press 50/35

50 Box Jump Overs 24/20

Scale as needed.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minute Easy Warm-up

B – 10 x 500m – Rest 2 minutes (Negative Split Each Interval By 1 Second)

C – 5-10 minute Easy Cool-down

Rest as needed  between parts. For Part B, pick a starting pace and the goal after the first interval is to drop a second of each interval, every interval should be 1 second faster than your last.

4) Weightlifting – Jerk Recovery: 5 sets of 3

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

5) Gymnastics – Strict Ring Muscle-ups: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets. If you don’t have this movement yet work it in an assisted fashion.

6) Trunk – Front Plank Hold: Accumulate 5 minutes

Keep track of time and attempts to complete.

7) Accessory – 3 supersets of:

20 EZ Bar Curls

+

20 EZ Bar Skull Crushers

Rest 2-3 minutes between sets.

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