Author: Jade

Macro – Extended Conditioning Emphasis – Week 7 of 12 Micro – Carry 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 – 7 minute AMRAP:  100m Run 10 Air Squats 5/side Dumbbell Suit-Case Deadlift C – Movement specific review/instruction – Dumbbell Power Clean + Thruster 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 – AQAP: 800m Run Then…10 rounds of… 6 Dumbbell Thrusters 12 Dumbbell Hang Power Cleans 50 Single-unders Then… 800m Run Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Macro – Extended Conditioning Emphasis – Week 7 of 12 Micro – Carry 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:  10 Alternating Bird Dogs 10 Snatch Grip Romanian Deadlifts 10 Medball Squats C – Movement specific review/instruction – 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. 2a) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 – 10 Plate Bent Over Rows + 10 Plate Raises Sets 6-10 – 5/side Single Leg Box Step Down w/Medball All 5 sets of one movement, then all 5 sets of the other. Load as deemed fit. Focus on good control and…