Author: Jade

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: 10 Double Kettlebell Push Press + 20 Alternating Plank Shoulder Taps Start at a moderate load and build each set as deemed fit. Make sure you are coming to the full…

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:  2 Inchworm + 4 Reach For Opposite Foot 10 Pause Glute Bridge-ups 10 Air Squats w/Plate C – Movement specific review/instruction – 1 +1/4 Front Squat 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 1/3/5/7/9 – 5/side Medball Single Leg Good Morning Sets 2/4/6/8/10 – 5/side Goblet RNT Split Squat Alternate each minute between the two movements. Focus on position and quality of movement first, loading second. 2b) 30:00 – 45:00…