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 – 8 minute AMRAP:

  • 1 minute/side Pigeon Stretch Then…AMRAP…

  • 10 Banded Good Morning

  • 10 Lateral Box Step-Overs

  • 10 Tall Kneeling Face Pulls

  • 100m Run

• C – Movement specific review/instruction – Turkish Get-up

• 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 – 35:00 – Every 1:00 x 15 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 12-20 D-Ball Bear Hug Lateral Box Step-Overs

Station 3 – 8-12 D-Ball Over the Shoulder

Pick rep ranges/effort based on the desired intensity you’re looking to get out of your training today.

2b) 37:00 – 49:00 – 12 minute AMRAP:

21 Kettlebell Swings

150m Run

9 Burpees

Swing weight should allow for unbroken sets.

2c) 50:00 – 60:00 – 10 minute AMRAP:

3/side Kettlebell Turkish Get-up

15 Tall Kneeling Band Pull-Aparts

30 Medball Russian Twists

Scale as needed.

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