Category: Power

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Banded External Rotations 10 Alternating Plank Shoulder Taps 10 Hollow Rocks 10 Russian Kettlebell Swings 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 – 38:00 – Every 2:00 x 9 sets: Sets 1-3 – 9 Back Squats Sets 4-6 – 6 Back Squats Sets 7-9 – 3 Back Squats Start around 50-60% of your 1RM, or a moderate load if you don’t know your max and work…

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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: 3 Burpees 5 PVC Pass Through 10 Squat Hold + Alternating Reach Overhead 20 Second Hollow Hold 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 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 – 3 Halting Clean Pull Sets 6-10 -5 Hi-Hang Power Cleans For the Clean Pull, pull from the floor to just above the knee and hold for 2-3 seconds before finishing through to extension. Use a…

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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: 1 minute/side Samson Stretch…Then AMRAP…  100m Run 10 Medball Squat 5 Scap Pull-ups + 5 Hollow Rocks C – Movement specific review/instruction – Box Step-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 – Every 10:00 x 4 sets: Sets 1+3 – 600-400-200m Run 30-20-10 Wall Balls 14/8 15-12-9 Pull-ups Sets 2+4 – 600-400-200m Run 21-15-9 Dumbbell Box Step-ups 35/25 @ 24/20 Scale as needed. Alternate between the two sets. Athletes should have anywhere from around 2…

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running 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 – 6 minute AMRAP: 20 Plank Alternating Shoulder Taps 10/side Staggered Stance Good Morning 5 Burpees C – Movement specific review/instruction – Bench 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 – 30:00 – Every 2:00 x 5 sets: 5 Dead-Stop Deadlifts Start around 60% of your 1RM or so and build as heavy as deemed fit. Set the bar Dead on the floor each rep. 2b) 32:00 – 42:00 – Every 2:00 x 5 sets: 5 Bench Press Start around 60% of…