Author: Jade

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: 3 Inchworm 10 Banded Lat Press Downs 10 Good Mornings 5 Scapula Pull-ups C – Movement specific review/instruction – Hanging Hollow Rock + Toes-to-bar 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 1:00 x 12 sets: 1 Power Clean + 1 Low Hang Power Clean Warm-up and start around 60% of your 1RM. Build through each set as deemed fit, if you’re feeling good get after it and go heavy, if things are feeling solid…

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: 5 Left/Right/Forward/Backwards Monster Walk Steps 10 Banded Glute Bridge-ups 10/side Banded Clam Shells 10 Air Squats C – Movement specific review/instruction – Back 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 – 35:00 – Every 1:30 x 10 sets: 1 Back Squats Start with a moderate load, 50-60% of your 1RM and take your time building to and establishing a heavy single for the day. The last set does not need to be your heaviest, in a piece…