Author: Jade

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry Emphasis – Week 1 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: 10 Banded Face Pulls 10 Russian Kettlebell Swings 10 Jumping Air Squats 200m Run 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 – “Whitten” – 5 rounds AQAP: 22 Kettlebell Swings 22 Box Jumps 400m Run 22 Burpees 22 Wall Balls Scale as needed. Throwing it back. Yes it’s a long workout, yes it’s a tough workout, and yes, you GET TO DO IT. For results post detailed…

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry Emphasis – Week 1 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 5 minute AMRAP: 10 Alternating Bird Dog 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 – 34:00 – Every 2:00 x 7 sets: 20 Hip Sling Banded Kettlebell Romanian Deadlifts + 5-8/side Single Arm Dumbbell Upright Row Start with a moderate load and build each set as deemed fit. For the Deadlift, anchor the band to the Pull-up rig at Hip Height, from there step into the…