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 – 7 minute AMRAP:

  •  100m Run

  • 3 Inchworm + Push-up

  • 15 Alternating Lunges

  • 20 Band Pull-Aparts

• C – Athletes setup gear for workout.

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

1b) 20:00 – 60:00 – Every 1:00 x 40 sets:

Minute 1 –  Monostructural Conditioning

Minute 2 – Gymnastics/Skill

Minute 3 –  Non-Monostructural Conditioning

Minute 4 – Strength

As always if you’re in the gym 4-6 days/week, this is a great day to take at an easy-to-moderate intensity level. Today is a choose your own adventure, so very easy to dictate the intensity you want out of the session.

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, Pistol Squats, Hollow Rocks, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Strength – Something that illicits a strength oriented response. Effort should be short, 10-15 seconds, could be something with a barbell, a heavy carry, a weight gymnastics movements, heavy Dumbells or Kettlebells.

* Theme for Friday’s Programming will be Squat + Pull

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