Author: Jade

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 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 Inchworm 5/side Scorpions 10 Banded Pull-Throughs 30 second Deadhang 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. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1-3 – 7 Cycled Hang Power Cleans Sets 4-6 – 5 Cycled Hang Power Cleans Sets 7-10 – 3 Cycled Hang Power Cleans Goal stimulus today is cycling the barbell. Only work loading as heavy as you’re able to keep the bar cycled…no…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 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: 100m Run 10 Alternating Squat Hold w/Reach Overhead 10 Hanging Hollow Rocks 10 Single Dumbbell Romanian Deadlifts C – Movement specific review/instruction – Single Arm Dumbbell Snatch 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 – 4 sets of 8 minute AMRAP/2 minutes Rest: Set 1 – 800m Run + 20/15 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch 70/50 Set 2 – 800m Run + 20/15 Calories Ski/Bike Row + Max Wall Balls 20/14 Set 3…