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 – 6 minute AMRAP: 10 Banded Good Mornings 10 Glute Bridge-ups 10 Supermans 10 Hollow Rocks C – Movement specific review/instruction – Squat 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 – 29:00 – Every 1:00 x 9 sets: 1 Clean Pull + 2 Hi-Hang Power Cleans + 1 Front Squat Parts A and B are meant to be opportunities to work on the skillset of the Clean. Work light and hone in on your technique. If you’re more proficient in the…

Macro – Extended Conditioning Emphasis – Week 6 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 Quadruped Alternating Shoulder Taps 10 Band Pull-Aparts 5/side Single Arm Kettlebell Push Press 5 Scapula Pull-ups 5 Hanging Hollow Rocks C – Movement specific review/instruction – Push Press + Push Jerk 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 2:00 x 5 sets: 5 Push Press Start at a moderate load and build to a heavy set for the day. 2b) 30:00 – 60:00 – Every 5:00 x 6 sets: Sets 1/3/5 – 400m Run…