Category: Power

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:…

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 – 10:00 – 10 minute Warm-up:…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Burpees 5 Hang Squat Cleans + 5 Thrusters 5 Scapula Pull-ups Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 6 Box Jumps 24/20 + 12 Wall Balls 14/8 Station 2 – 6 Box Jumps 24/20 + 12 Hang Squat Cleans 45/35 Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit. 1c) 25:00 – 45:00 – AQAP: 50 D-Ball Box Step-ups 40/30 @ 24/20 50 Cals…