Author: Jade

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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 – 9 minute AMRAP:  100m Run 10 Scapula Pull-ups 5 Squat-Stand-Squat-Stand 5/side Single Leg Kettlebell Romanian Deadlift C – Movement specific review/instruction – D-Ball Over the Shoulder 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 – 45:00 – 25 minute AMRAP: 200m Run 21 Air Squats 15 Abmat Sit-ups 9 D-Ball Over the Shoulder Scale as needed. 2b) 50:00 – 60:00 – 10 minute AMRAP for Quality: 10/side Single Arm Dumbbell Rows 10/side Single Arm Kettlebell Upright Rows 10/side Seated Banded Single Arm Pull-Down…

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Banded External Rotations 10 Alternating Plank Shoulder Taps 10 Hollow Rocks 10 Russian Kettlebell Swings 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 – 38:00 – Every 2:00 x 9 sets: Sets 1-3 – 12 D-Ball Bear Squats + 24 Alternating Forward Step Lunges Sets 4-6 – 9 D-Ball Bear Squats + 18 Alternating Deficit Reverse Lunges Sets 7-9 – 6 D-Ball Bear Squats + 12 Alternating…