Category: Move

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/side Banded Strict Press 10 Alternating Lunges 20 Alternating Plank Shoulder Taps 30 Jumping Jacks C – Movement specific review/instruction – Push 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 – 29:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Single Arm Kettlebell Strict Press + 10-15 V-Ups Start with a moderate load and increase loading each set as able. Pick a fixed quantity of reps for the V-Up that you can maintain for all 6 sets….

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 – 5 minute AMRAP: 20 Second Hollow Hold 5 Snatch Grip Deadlifts w/Band 5 Banded External Rotation w/Press Overhead C – Movement specific review/instruction – Dumbbell Squat 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 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Windmill Focus on position over loading. Scale reps as needed based on comfort/tempo with the movement. 2b) 25:00 – 34:00 – Every 1:30 x 6 sets: 10 Low Hold Kettlebell Cossack Squats + 15 Band Resisted Kettlebell…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk 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 – 10 minute AMRAP: 100m Run 3 Inchworm + Push-up 10 Pronated Band Pull-Aparts 10 Banded External Rotations 10 Banded Face Pulls 10 Hanging Hollow Rocks C – Movement specific review/instruction – Push-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 – AQAP: 600m Run 60 Knee Push-ups 40 Ring/Bar Rows 400m Run 40 Knee Push-ups 30 Ring/Bar Rows 200m Run 20 Knee Push-ups 20 Ring/Bar Rows 100/90 Calories Ski/Bike Row Scale as needed. If you’re on an Assault Bike perform…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk 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: 5 Burpees 5 Squat-Stand-Squat-Stand 10 Glute Bridge-ups 10 Kettlebell Romanian Deadlifts C – Movement specific review/instruction – 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. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1/3/5/7/9 – 15-20 Box Jumps Sets 2/4/6/8/10 – 2-3/side Turkish Get-up Alternate between the two movements each set. Take your time through the Turkish Get-ups and make sure you are hitting all of your positions/steps of the movement. 2b) 38:00 – 50:00 – Every 2:00…