Category: Power

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk Emphasis – Week 3 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: 100m Run 10 Plate Squats 10 Band Pull-Aparts 10 Seated Banded Rows C – Movement specific review/instruction – Squat and Pistol Review 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 – 60:00 – Every 5:00 x 8 sets: Sets 1/3/5/7 –  400m Run 7 Front Squats @ 50%> 10/side Single Arm Dumbbell Row Sets 2/4/6/8 – 400m Run 60 Air Squats 20 Knees-up Scale as needed. Desired stimulus is that we are seeing about 1 minute of rest on…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk Emphasis – Week 3 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: 3 Inchworm w/Push-up 5 Cat Cows 10 Banded Good Mornings 10/side Leg Swings C – Movement specific review/instruction – Deadlift Group Review + Bench Setup 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: 10 Deadstop Deadlifts Start at a moderate load and build each set as deemed fit. Bar should be set Dead every rep, and you should be able to hold tension to the bottom and not have to reset…this…

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk 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 – 3 rounds of: 100m Run 10 Plate Squats 10 Scapula Pull-ups + 10 Hollow Rocks 5 Burpees C – Movement specific review/instruction – Technique/Efficiency of Wall Ball and Burpee Pull-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 – 5 rounds AQAP: 500m Run 25 Wall Balls 14/8 15 Burpee Pull-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk 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 – 2 rounds of: 1 minute Ski/Bike/Row 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps 10 Overhead Squats C – Movement specific review/instruction – 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. 2a) 20:00 – 34:00 – Every 2:00 x 7 sets: 7 Hang Squat Cleans Load based on your technical understanding of the movement. If you’re just learning keep it light, empty barbell, and maybe perform this on the minute. If you’re more proficient with the movement add loading as deemed…