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: 200m D-Ball Bear Hug Carry C – Movement specific review/instruction – Hollow Rock, Kip, 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 – 23:00 – Max Effort Set of Knees-up or Toes-to-bar: For this, pick your movement based on the ability to perform AT LEAST 10 reps with a fluid kip. If you don’t have the grip capacity to hang from the bar for that long, set this up either on a low pull-up bar where you can touch your feet to…

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 – 5 minute AMRAP: 50 Single-unders 5/side Single Arm Dumbbell Push Press @ Tempo 1.1.3 10 Kang Squats C – Movement specific review/instruction 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 Back Squats Start around 70% of your 1RM and build each set as deemed fit. Try and finish with a heavy triple for the day. 2b) 35:00 – 60:00 – Every 5:00 x 5 sets: 400m Run 50 Double-unders 10 Dumbbell Thrusters 50/35 10…