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 Alternating Quad Stretch 5 Supinated Scapula Pull-ups 5/side Barbell/Kettlebell Suitcase Deadlift 5 Burpees C – Movement specific review/instruction – Burpee Deadlift 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 – 40:00 – Every 1:00 x 20 sets: Station 1 – 15-30 seconds Supinated Chin Over Bar Hold Station 2 – 5/side Half Kneeling Lateral Medball Slam Station 3 – 5/side Deadstop Barbell Suitcase Deadlifts Station 4 – 10-20 Bent Over Dumbbell Piston Rows Station 5 – 20 Tuck…

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: 2 minutes Ski/Bike/Row 3 sets of – 5 Banded Pass-Throughs + 10 Banded No-Moneys + 10 Pause Scapula Push-ups C – Movement specific review/instruction – Kettlebell 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 – 32:00 – Every 2:00 x 6 sets: 7 Bench Press + 21 Kettlebell Swings 35/26 Start with a moderate load with the Bench Press and build each set as deemed fit. If classes are busy, slide a bench back and forth and share with a person. Stimulus…