Category: Power

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: 400m Run Then 2-3 sets of… 5 Pause Scapula Push ups + Press into Up Dog 10 Box Jumps 5 Empty Barbell Thrusters 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 – 35:00 – 5 rounds AQAP: 200m Run 12 Thrusters 65/45 9 Bar Facing Burpees Scale as needed. 2b) 40:00 – 60:00 – 20 minute AMRAP: 20 Calories Ski/Bike/Row 40 Abmat Sit-ups With Medball 14/8 20 Box Jumps 24/20 40 Kettlebell Swings…

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: 3 Inchworm 10 Banded Lat Press Downs 10 Good Mornings 5 Scapula Pull-ups C – Movement specific review/instruction – Hanging Hollow Rock + Toes-to-bar 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 1:00 x 12 sets: Odd – 15-20 Seated Banded Neutral Grip Rows Even – 10-15 Medball Hamstring Curls Pick rep ranges that you can maintain, and that also allow you to focus on the quality of movement and activation to prime you into…

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 Left/Right/Forward/Backwards Monster Walk Steps 10 Banded Glute Bridge-ups 10/side Banded Clam Shells 10 Air Squats C – Movement specific review/instruction – Back 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 – 35:00 – Every 1:30 x 10 sets: 3 Back Squats Start with a moderate load, 50-60% of your 1RM and take your time building to and establishing a heavy triple for the day. The last set does not need to be your heaviest, in a piece…

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 – Push Press: Sets 1+2 – 7 Reps Sets 3+4 – 5 Reps Sets 5+6 – 3 Reps Start around 50-60% of your 1RM and build each set to a heavy triple for the day. 2b) 30:00 – 60:00 – Every…