Category: Move

Macro – Extended Conditioning Emphasis – Week 9 of 12 Micro – Running 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 – 8 minute AMRAP: 100m Run 30 seconds/side Calf Stretch 15 Alternating Single Arm Russian Swings 10 Alternating Lunge-to-Samson Stretch C – Movement specific review/instruction – Dumbbell Power 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 – 50:00 – 30 minute AMRAP: 400m Run 75 Single-unders 20 Alternating Dumbbell Hang Power Snatch 10 Alternating Dumbbell Front Rack Lunges Lunges are performed with a Dumbbell in each hand. Use the same weight that you are using for the Snatch. For results post detailed…

Macro – Extended Conditioning Emphasis – Week 9 of 12 Micro – Running 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 – 6 minute AMRAP: 3 Squat-Stand-Squat-Stand 10 Band Pull-Aparts 10 High Anchor Banded Face Pulls 100m Run 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 – 28:00 – Every 2:00 x 4 sets: 5 Strict Chin-ups + 8/side Single Arm Dumbbell Row Use assistance/add loading to the Chin-up as deemed fit. Use a difficult weight for the Row, but something that you can maintain for the 4 sets. Keep the row strict and controlled, performing all…

Macro – Extended Conditioning Emphasis – Week 9 of 12 Micro – Running 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 – 6 minute AMRAP: 1 minute Front Plank Hold Then…AMRAP… 3 Vertical Leaps 5 Overhead Squats 10 Good Mornings 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 – 30:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10 Dumbbell Hang Power Clean Sets 2/4/6/8/10 – 20 Alternating Lateral Bounding Box Step-Overs Use a fixed height for the Bounding Step-Overs, for the Hang Power Clean start with a moderate load and build each set as deemed…

Macro – Extended Conditioning Emphasis – Week 9 of 12 Micro – Running 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 – 6 minute AMRAP: 2 Inchworm + Push-ups 5 Scapula Pull-ups 5 Hanging Hollow Rocks 10 Kettlebell Romanian Deadlifts C – Movement specific review/instruction – Jerk 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: 7/side Single Arm Dumbbell Push Press + 20 Plank Alternating Shoulder Taps Pick a comfortable loading to start and build each set as deemed fit. Perform all reps on 1 side on the Push Press before switching to the other. 2b) 30:00…