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 – 7 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: 10 D-Ball Bear Squats + 20 Alternating Plank Shoulder Taps Start at a moderate load and build as deemed fit. By the 5th set you should barely be able to Squat the Ball for the 10 reps, increase load each round appropriately for desired…

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 – 7 minute AMRAP: 10 Snatch Grip Romanian Deadlifts 10 Air Squats 3 Inchworm + Push-up 3 Vertical leaps 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 – 27:00 – Every 1:00 x 7 sets: 5/side Single Arm Dumbbell Clean High-Pull Start at a moderate weight and build each set as deemed fit. This is something you should be focusing on trying to use a heavy weight. Perform all 5 reps on 1 side before switching to the…