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 – 6 minute AMRAP:  1 minute/side Banded Samson Stretch…then AMRAP… 5/side Pause Single Leg Glute Bridge Ups 10 Banded Good Mornings 15 Air Squats 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 – 29:00 – Every 1:30 x 6 sets: 5/side Rear Foot Elevated Dual Kettlebell Tempo (3.1.0) Split Squats + 10 Plank Hold + Kettlebell Pass Through Start light. You choose the elevation you are comfortable with. Perform all reps on 1 leg before…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 – 7-8 minute AMRAP: 50 Single-unders 5/side Windmill 100m Run 10 Alternating Lunges C – Movement specific review/instruction – Dumbbell Squat 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. 2) 20:00 – 60:00 – 3 rounds AQAP: 150 Single-unders 15 Seated Dumbbell Strict Press 400m Run 25 Dumbbell Hang Squat Cleans 100 Single-unders 25 Single Kettlebell Overhead Lunges 200m Run Scale as needed. For the Lunges just a single Kettlebell Overhead, alternate legs each rep, alternate the Overhead as fit, or don’t alternate it…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 Plank To Down Dog w/Pause 10 V-Ups 15 Air Squats C – Movement specific review/instruction – Wall Ball 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 – 10 minute AMRAP: EMOM Sets 1-5 – 10-20 Alternating Box Toe-Touches EMOM Sets 6-10 – 10 Rolling Side Planks AMRAP Calories Ski/Bike/Row Pick efforts/reps and stick with them for all sets. Perform the designated reps, then in the remainder of the minute max calories on your machine. Perform for…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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: 30 seconds Active Hang on Pull-up Bar 10 Alternating Box Step-ups 10 Hollow Rocks 5/side Staggered Stance Goblet Good Morning C – Movement specific review/instruction – Russian Kettlebell Swing 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 – 30:30 – Every 1:30 x 7 sets: 4-6 Strict Chin-ups + 10 Pronated Band Pull-Aparts Use assistance or add load as deemed fit for the Chin-ups. If you are using assistance, make sure you are using just enough to get the…