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:

    • 3 Squat-Stand-Squat-Stand

    • 10 Band Pull-Aparts

    • 10 High Anchor Banded Face Pulls

    • 100m Run

  • C – Movement specific review/instruction – Thruster

  • 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 – 28:00 – Every 2:00 x 4 sets:

5 Strict Chin-ups

+

8/side Single Arm Dumbbell Row

Use assistance/add loading to the Chin-up as deemed fit. Use a difficult weight for the Row, but something that you can maintain for the 4 sets. Keep the row strict and controlled, performing all reps on 1 side before switching to the other.

2b) 28:00 – 36:00 – Every 2:00 x 4 sets:

5 Bent Over Rows

+

8/side Single Arm Kettlebell Upright Rows

For the Upright Row focus on positioning first, loading second, start light as needed. For the Bent Over Rows start at a moderate load and build each set as deemed fit.

2c) 36:00 – 44:00 – Every 2:00 x 4 sets: 12 Back Squats @ 55-65%

Loading should be moderate, not overly hard, we are looking for some basic volume work here. Build loading through the sets in small jumps or just pick a fixed weight and hit it for all 4 sets. Use this as an opportunity to focus on hitting a bunch of really clean reps.

2d) 48:00 – 60:00 – 3 rounds AQAP:

400m Run

15 Thrusters 65/45

10 Toes-to-bar

Scale as needed.

Accessory:

3) Monostructural Conditioning – Bike Erg: 30-60 minutes @ Zone 2

Conversational pace. You choose the time.

4) Gymnastics – Muscle-up: “X” Reps Every 1:00 x 10 sets

You pick the reps, something you can maintain unbroken. If you don’t have a Muscle-up work on an assisted version.

5) Trunk – Hollow Hold: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

7) Pre-Hab – 3 sets of:

5 Reps/Movement CrossOver Symmetry

100-200ft Duck Walk

For quality, not for time.

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