Category: Move

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry 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: 15 Alternating Box Step-ups 50 Single-unders 10 Scapula Pull-ups 10 Hanging Hollow Rocks C – Movement specific review/instruction – Box Jump Over Skill/Technique 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: 5-10 Strict Chin-ups + 10-15 Dumbbell Farmers Box Step-ups Goal stimulus here is work on building capacity in movements. Pick a rep range/weights that allow you to maintain both movements in unbroken sets for all 5 sets. Looking for around…

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry 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: 400m Run Then 2-3 sets of… 15 Russian Kettlebell Swings 10/side Front-to-Back Leg Swings 3 Inchworm + Push-up 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 – Every 5:00 x 8 sets: A – 0:00 – 3:00 – 400m Run B – 3:00 – 3:30 – Max Unbroken Push-ups C – 4:00 – 5:00 – 15 Dumbbell Deadlifts Scaling/stimulus for this piece. For A, we want you having at least 30 seconds of Rest,…

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry 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: 1 minute/side Banded Lat Stretch Then 2-3 sets of… 10 Alternating Lunges 10 Pause Glute Bridge-ups 10 Hollow Rocks C – Movement specific review/instruction – Overhead Lunge 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: 5/side Kettlebell Single Arm Pause Front Squat + 5/side Dumbbell Goblet Bulgarian Split Squat  Start with a comfortable load and build each set as deemed fit. Loading should be significantly heavier for the Front Squat relative to the Bulgarian Split…

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: 10 Banded Face Pulls 10 Russian Kettlebell Swings 10 Jumping Air Squats 200m Run 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. 2) 20:00 – 60:00 – “Whitten” – 5 rounds AQAP: 22 Kettlebell Swings 22 Box Jumps 400m Run 22 Burpees 22 Wall Balls Scale as needed. Throwing it back. Yes it’s a long workout, yes it’s a tough workout, and yes, you GET TO DO IT. For results post detailed…