Category: Power

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: 200m D-Ball Bear Hug Carry C – Movement specific review/instruction – Hollow Rock, Kip, 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 – 23:00 – Max Effort Set of Knees-up or Toes-to-bar: For this, pick your movement based on the ability to perform AT LEAST 10 reps with a fluid kip. If you don’t have the grip capacity to hang from the bar for that long, set this up either on a low pull-up bar where you can touch your feet to…

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 – 7 minute AMRAP: 50 Single-unders 5/side Single Arm Dumbbell Push Press @ Tempo 1.1.3 10 Kang Squats C – Movement specific review/instruction 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: 7 Back Squats Start at a moderate load and build each set as deemed fit. Your goal should be to finish out with a heavy 7 for the day. 2b) 35:00 – 60:00 – Every 5:00 x 5 sets: 400m Run 30 Double-unders 10 Dumbbell…

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 – 7 minute AMRAP: 10 Snatch Grip Romanian Deadlifts 10 Air Squats 3 Inchworm + Push-up 3 Vertical leaps C – Movement specific review/instruction 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 – 27:00 – Every 1:00 x 7 sets: 1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Overhead Squat Start light and focus on good positioning and movement patterns. Only go up in loading if your movement is clean and you understand how to move the empty bar properly. 2b) 27:00…

Macro – Extended Conditioning Emphasis – Week 1 of 12 Micro – Trunk Emphasis – Week 1 of 4 It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks. WOD: 1a) 0:00 – 6:00 – Every 1:00 x…

Macro – Extended Conditioning Emphasis – Week 1 of 12 Micro – Trunk Emphasis – Week 1 of 4 It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP:…