Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running 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 – 6 minute AMRAP:

    • 2 Inchworm + Push-ups

    • 5 Scapula Pull-ups

    • 5 Hanging Hollow Rocks

    • 10 Kettlebell Romanian Deadlifts

  • C – Movement specific review/instruction – Jerk

  • 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 Push Press

Start at a moderate load, around 60% of your 1RM and build as heavy as deemed fit.

2b) 30:00 – 60:00 – Every 6:00 x 5 sets:

10 Pull-ups

20 Push-ups

30 Kettlebell Swings 53/35

400m Run

Scale as needed. If you are physically unable to run, or you have an old injury that gets flared up from running, sub to a machine as needed…500/450m Row or Ski, 1000/900m C2 Bike, 1200/1100m Assault Bike. We want you have at least 1 minute of rest each round.

Accessory:

3) Weightlifting – Jerk Recovery: 5 sets of 3 @ 90%>

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

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Skills – Double-unders: 10 minutes Practice

Goal should be to establish a baseline of performing 50 unbroken.

6) Trunk – L-Sit Hold: Accumulate 2 minutes

Perform hanging from a Pull-up Bar or Rings.

7) Accessory – Banded Tricep Press Down: 100 Reps

Pick a tension you can hit 40-50 reps to start.

8) Pre-Hab – 3-5 sets of:

50m/side Single Arm Dumbbell Overhead Carry

10 Band Pull-Aparts

10 Banded External Rotations

10 Banded Face Pulls

20 Alternating Quadruped Shoulder Taps

For quality, not for time.

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