Author: Jade

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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:  5 Plank To Down Dog w/Pause 10 V-Ups 15 Air Squats C – Movement specific review/instruction – Wall Ball 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 – 30:00 – 10 minute AMRAP: EMOM Sets 1-5 – 10-20 Alternating Box Toe-Touches EMOM Sets 6-10 – 10 Rolling Side Planks AMRAP Calories Ski/Bike/Row Pick efforts/reps and stick with them for all sets. Perform the designated reps, then in the remainder of the minute max calories on your machine. Perform for…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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: 30 seconds Active Hang on Pull-up Bar 10 Alternating Box Step-ups 10 Hollow Rocks 5/side Staggered Stance Goblet Good Morning C – Movement specific review/instruction – Russian Kettlebell Swing 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 – 30:30 – Every 1:30 x 7 sets: 4-6 Strict Chin-ups + 10 Pronated Band Pull-Aparts Use assistance or add load as deemed fit for the Chin-ups. If you are using assistance, make sure you are using just enough to get the…