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 – 7 minute AMRAP: 1 minute/side Samson Stretch…Then AMRAP…  100m Run 10 Medball Squat 5 Scap Pull-ups + 5 Hollow Rocks C – Movement specific review/instruction – Box Step-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 – Every 10:00 x 4 sets: Sets 1+3 – 600-400-200m Run 30-20-10 Wall Balls 15-12-9 Ring Rows  Sets 2+4 – 600-400-200m Run 21-15-9 Dumbbell Box Step-ups Scale as needed. Alternate between the two sets. Athletes should have anywhere from around 2 to 4 minutes…

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: 20 Plank Alternating Shoulder Taps 10/side Staggered Stance Good Morning 5 Burpees C – Movement specific review/instruction – Bench Press 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: 8/side Kettlebell Suit-Case Deadlift + 16 Russian Kettlebell Swings Start with a comfortable load on the Deadlift and build loading each set as deemed fit. Perform all reps on 1 side before switching to the other. For the Swings pick a weight and…