Category: Move

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry Emphasis – Week 1 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: 5 Table Top Up Downs 10 Hip 90-90 Opener 3-3-3 Air Squats (Wide, Normal, Close Stance) C – Movement specific review/instruction – Front 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 – 30:00 – Every 2:00 x 5 sets: 10 Pause Above Parallel Landmine Squats Start with a comfortable load. For this drill, pause just above Parallel on the way down and hold for 2-3 seconds, then continue to the bottom and stand to finish the rep. Build…

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 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: 400m Run Then 2-3 sets of… 5 Pause Scapula Push ups + Press into Up Dog 10 Box Jumps 5 Empty Barbell Thrusters C – Movement specific review/instruction – Thruster 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 – 35:00 – 5 rounds AQAP: 200m Run 12 Dumbbell Thrusters 9 Burpees Scale as needed. 2b) 40:00 – 60:00 – 20 minute AMRAP: 20 Calories Ski/Bike/Row 40 Abmat Sit-ups  20 Box Jumps  40 Kettlebell Swings  20 DB Plank Rows  Scale as…

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 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: 3 Inchworm 10 Banded Lat Press Downs 10 Good Mornings 5 Scapula Pull-ups C – Movement specific review/instruction – Hanging Hollow Rock + 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 – 32:00 – Every 1:00 x 12 sets: Odd – 15-20 Seated Banded Neutral Grip Rows Even – 10-15 Medball Hamstring Curls Pick rep ranges that you can maintain, and that also allow you to focus on the quality of movement and activation to prime you into…

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 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: 5 Left/Right/Forward/Backwards Monster Walk Steps 10 Banded Glute Bridge-ups 10/side Banded Clam Shells 10 Air Squats 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 – 35:00 – Every 1:30 x 10 sets: 8 Pause Goblet Squats + 8 Pause Hip Thrusts Start with a moderate load on the Goblet Squat and build each set as deemed fit. Hold the bottom of the Squat for 1-2 seconds on each rep. For the…