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 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Snatch Grip Romanian Deadlifts 10 Medball Squats 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 – 34:00 – Every 2:00 x 7 sets: 20 Hip Sling Banded Kettlebell Romanian Deadlifts + 5-8/side Single Arm Dumbbell Upright Row Start with a moderate load and build each set as deemed fit. For the Deadlift, anchor the band to the Pull-up rig at Hip Height, from there step into the…

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 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Snatch Grip Romanian Deadlifts 10 Medball Squats 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 – 34:00 – Every 2:00 x 7 sets: 20 Hip Sling Banded Kettlebell Romanian Deadlifts + 5-8/side Single Arm Dumbbell Upright Row Start with a moderate load and build each set as deemed fit. For the Deadlift, anchor the band to the Pull-up rig at Hip Height, from there step into the…

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 Alternating Quad Stretch 5 Supinated Scapula Pull-ups 5/side Barbell/Kettlebell Suitcase Deadlift 5 Burpees C – Movement specific review/instruction – Burpee/Devils 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 – 40:00 – Every 1:00 x 20 sets: Station 1 – 15-30 seconds Supinated Chin Over Bar Hold Station 2 – 5/side Half Kneeling Lateral Medball Slam Station 3 – 5/side Deadstop Kettlebell Suitecase Deadlifts Station 4 – 10-20 Bent Over Dumbbell Piston Rows Station 5 – 20 Tuck…

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: 2 minutes Ski/Bike/Row 3 sets of – 5 Banded Pass-Throughs + 10 Banded No-Moneys + 10 Pause Scapula Push-ups C – Movement specific review/instruction – Kettlebell 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 – 32:00 – Every 2:00 x 6 sets: 10/side Tall Kneeling Landmine Press + 20 Alternating Standing Plate Halos Start with a comfortable load on the Landmine Press and try to build each set as deemed fit. 2b) 32:00 – 47:00 – Every 3:00 x 5 sets: 15 Box…