Author: Jade

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 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: 4 Alternating, Underswitch to Crab Reach 6 Plank To Down Dog With Pause 8 Cossack Lunge C – Movement specific review/instruction – Snatch 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 – 29:00 – Every 1:00 x 9 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Heaving Snatch Balance Use this to work on understanding proper bar-path and to prep yourself for the next complex. 2b) 30:00 – 42:00 – Every 1:30 x 8 sets: 1…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 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: 30 Jumping Jacks 10 Hanging Hollow Rocks 10 PVC/Barbell Deadlifts 5 PVC/Barbell Strict Press 1 Inchworm w/Push-up C – Movement specific review/instruction – Hang Power 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. 2) 20:00 – 60:00 – Every 2:00 x 20 sets: Station 1 – 25/20 Calories Ski/Bike/Row Station 2 – 1 Round of “DT” 155/105 (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks) Station 3 – 15 Toes-to-bar + 15 Deficit Push-ups 4″ Station…