Macro – Extended Conditioning Emphasis – Week 8 of 12

Micro – Carry Emphasis – Week 4 of 4

WOD:

1) 0:00 – 10:00 – Class Review and Stretch:

• Review Class Structure and Movements (5 minutes)

• Setup Equipment 5 minutes

Our Thursday programming is designed so that those that come 2-3 days/week can come in and get a great sweat and work hard, and those that come 4-6 days/week can treat this as an Active Recovery day, takes thing light and working at lower intensities. Give your body what it needs and wants.

2a) 10:00 – 20:00 – Warm-up

• 5 minute Foam Roll/Lax Ball

• 400m Jog

• Remaining time AMRAP…5 Burpees + 5/side Dynamic Samson Stretch

Grab a foam roller or mobility tool from the lobby and spend 5 minutes addressing any sore or areas that you know are tight and you struggle with.

2b) 21:00 – 30:00 – 9 minute AMRAP:

200m Sled Drag @ Bodyweight

Max Calories Bike Erg

For today’s piece, it doesn’t matter which piece you start on, just make sure to keep the pairing of carry and machine and rotate through them, ideally making sure to not hit the bikes back-to-back. Load based on how much time you want to prioritize the carry versus the machine.

2c) 31:00 – 40:00 – 9 AMRAP:

200m Farmers Carry

Max Calories Row Erg

Load based on how much time you want to prioritize the carry versus the machine.

2d) 41:00 – 50:00 – 9 minute AMRAP:

200m D-Ball Bear Hug Carry

Max Calories Assault Bike

Load based on how much time you want to prioritize the carry versus the machine.

2e) 51:00 – 60:00 – 9 minute AMRAP:

200m Double Kettlebell Overhead Carry

Max Calories Ski Erg

Load based on how much time you want to prioritize the carry versus the machine.

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