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: 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…

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 – 7 minute AMRAP: 2 Inchworm + Push-ups 5 Vertical Leaps 15 Russian Kettlebell Swings C – Movement specific review/instruction – 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 5:00 x 8 sets: 0:00 – 2:00 – 25/20 Calories Ski/Bike/Row 2:00 – 3:00 – 5 Hang Power Cleans 3:00 – 4:00 – 15 Dumbbell Shoulder-to-Overhead 35/25 + Max Burpees 4:00 – 5:00 – Rest Stimulus for today is to work on your shorter efforts and your short…