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 – 6 minute AMRAP:

    • 50 Single-unders

    • 6/side Pause Bird Dog

    • 6 Snatch Grip Deadlifts

    • 6 Squat Thrusts 

  • C – Movement specific review/instruction – Hang 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 – 29:00 – Every 1:30 x 6 sets:

15 Goblet Spanish Squats

+

10-20 Lateral Hops Over Dumbbell

Start with no weight at all based on comfort with the movement. Focus on the positioning and quality of movement over speed/load.

2b) 29:00 – 39:00 – Every 2:00 x 5 sets:

15 Tall Kneeling Pause Banded Pull Downs

+

20-30 Seated Bench Leg Lift Overs

Focus on position and quality of movement, not speed. Scale reps as needed.

2c) 40:00 – 45:00 – 5 minute AMRAP:

30 second Dumbbell Front Rack Hold w/Marching in Place

10 Dumbbell Plank Rows

Try to hold onto the Dumbbells for the entire 5 minutes.

2d) 50:00 – 60:00 – 10 minute AMRAP:

75 Single-unders

25 Abmat Sit-ups

15 Dumbbell Hang Power Clean

Scale as needed.

Accessory:

3) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5 sets – 600m Hard + 300m Easy – Rest 2 minutes

C – 10 minutes Flow Through

  • 20 Alternating Down Dog Calf Stretch

  • 20 In Place Quad Stretch

  • 20 In Place Toe-Up Stretch

  • 20 Pause Cossack Squats 

Rest as needed between parts.

4) Weightlifting – Snatch Grip Bamboo Bar Overhead Carry: 5 x 100ft

Rest 60 seconds between sets.

5) Gymnastics – Conditioning – 12 minute AMRAP:

1 Legless Rope Climb 15ft

50ft Heavy Dogsled Push

21 Calories Ski Erg

Scale as needed.

6) Skills – Nutrition: 

7) Trunk – Kettlebell Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets.

8) Accessory – Glute Ham Raise: 5-7 Reps Every 1:00 x 7 sets

Use assistance/loading as deemed fit.

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