Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running Emphasis – Week 3 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:

  • 30 Jumping Jacks

  • 10 Hanging Hollow Rocks

  • 10 PVC/Barbell Deadlifts

  • 5 PVC/Barbell Strict Press

  • 1 Inchworm w/Push-up

• C – Movement specific review/instruction – Hang Power Clean

• 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.

2) 20:00 – 60:00 – Every 2:00 x 20 sets:

Station 1 – 20/15 Calories Ski/Bike/Row

Station 2 – 1 Round of “DT” 115/75 (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks)

Station 3 – 15 Knees-up + 15 Push-ups

Station 4 – 30 Alternating Dumbbell Plank Rows 35/25

Rotate through the 4 stations for 5 total cycles. Efforts should all be in the 45-90 second range, scale as needed if you are greatly outside either of those ends. Scale for maintainable outputs we want you hitting the same amount of work every round.

Accessory:

3) Weightlifting – Power Clean: 1 Rep Every 30 seconds x 20 sets

Start around 60% of your 1RM and build as heavy as deemed fit.

4) Gymnastics – Stink Bug Box Clocks: 5 sets of 1/direction

Rest 90-120 seconds between sets. Scale to a Plank position as deemed fit.

5) Trunk – L-Sit: “X” Time Every 1:00 x 10 sets

Pick a time you can hold unbroken for all 10 sets.

6) Accessory – Hip Extension: 100 reps

Break-up as needed. Keep track of sets to complete.

7) Pre-Hab – 3-5 sets of:

5/side Single Leg RDL

10 Alternating Dumbbell Bicep Curls

20 Banded Face Pulls

30 seconds Barefoot Jump Rope

For quality, not for time.

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