Author: Jade

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk 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 – 3 rounds of: 100m Run 10 Plate Squats 10 Scapula Pull-ups + 10 Hollow Rocks 5 Burpees C – Movement specific review/instruction – Technique/Efficiency of Wall Ball and Burpee Pull-up 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 – 5 rounds AQAP: 500m Run 25 Wall Balls 15 Burpees 15 Ring Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk 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 – 2 rounds of: 1 minute Ski/Bike/Row 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps 10 Overhead Squats C – Movement specific review/instruction – Squat Clean 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: 10 Dumbbell Hang Squat Cleans + 10 Ball Slams + Remaining time Active Recovery Ski/Bike/Row Start with a comfortable load on the Dumbbells and build through your sets as deemed fit. For the Ball Slams keep a fixed weight for…