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: 5 Table Top Up Downs 10 Hip 90-90 Opener 3-3-3 Air Squats (Wide, Normal, Close Stance) C – Movement specific review/instruction – 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 2:00 x 5 sets: 3 Pause Above Parallel Front Squats  Warm-up and start around 60% of your 1RM. For this drill, pause just above Parallel on the way down and hold for 2-3 seconds, then continue to the bottom and stand to finish…

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 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: 400m Run Then 2-3 sets of… 5 Pause Scapula Push ups + Press into Up Dog 10 Box Jumps 5 Empty Barbell Thrusters C – Movement specific review/instruction – Thruster 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 – 35:00 – 5 rounds AQAP: 200m Run 12 Thrusters 95/65 9 Bar Facing Burpees Scale as needed. 2b) 40:00 – 60:00 – 20 minute AMRAP: 20 Calories Ski/Bike/Row 40 Abmat Sit-ups With Medball 20/14 20 Box Jumps 30/24″ 40 Kettlebell Swings…