Author: Jade

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – Every 1:00 x 9 sets Station 1 – 100-200m Run Station 2 – 10 Alternating Squat Hold w/Reach Overhead + 10 Good Mornings Station 3 – 10 Band Pull-Aparts + 10 Banded Upright Rows 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. 2) 20:00 – 60:00 – “Rozendaal” – AQAP: 51 Wall Balls Then…10 rounds of… 7 Dumbbell Deadlifts 200m Run 18 Push-ups Then… 51 Wall Balls Remembering a great friend, mentor, and individual of our…

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry Emphasis – Week 2 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: 50 Single-unders 6/side Pause Bird Dog 6 Snatch Grip Deadlifts 6 Squat Thrusts  C – Movement specific review/instruction – Hang 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 – 29:00 – Every 1:30 x 6 sets: 15 Goblet Spanish Squats + 10-20 Lateral Hops Over Dumbbell Start with no weight at all based on comfort with the movement. Focus on the positioning and quality of movement over speed/load. 2b) 29:00 – 39:00 – Every 2:00 x 5 sets: 15…