Category: Power

Macro – Extended Conditioning Emphasis – Week 9 of 12 Micro – Running Emphasis – Week 1 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:  1 minute/side Banded Samson Stretch…then AMRAP… 5/side Pause Single Leg Glute Bridge Ups 10 Banded Good Mornings 15 Air Squats C – Movement specific review/instruction – Front 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 – 29:00 – Every 1:30 x 6 sets: 5/side Rear Foot Elevated Dual Kettlebell Tempo (3.1.0) Split Squats + 10 Plank Hold + Kettlebell Pass Through Start light. You choose the elevation you are comfortable with. Perform all reps on 1 leg before…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 – 7-8 minute AMRAP: 50 Single-unders 5/side Windmill 100m Run 10 Alternating Lunges C – Movement specific review/instruction – Dumbbell 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. 2) 20:00 – 60:00 – 3 rounds AQAP: 75 Double-unders 15 Seated Dumbbell Strict Press 35/25 400m Run 25 Dumbbell Squat Cleans 35/25 35 Double-unders 25 Single Kettlebell Overhead Lunges 53/35 200m Run Scale as needed. For the Lunges just a single Kettlebell Overhead, alternate legs each rep, alternate the Overhead as fit, or don’t…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 Plank To Down Dog w/Pause 10 V-Ups 15 Air Squats C – Movement specific review/instruction – Wall Ball 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 Hang Muscle Snatch Sets 6-10 – 3 Hang Power Snatch Use this as volume positional work. Work from whatever Hang Position you’ve establish technical competency with. If you’re still trying to figure things out, stick to that Hi-Hang position. 2b) 32:00…

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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: 30 seconds Active Hang on Pull-up Bar 10 Alternating Box Step-ups 10 Hollow Rocks 5/side Staggered Stance Goblet Good Morning C – Movement specific review/instruction – Russian Kettlebell Swing 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 – 30:30 – Every 1:30 x 7 sets: 4-6 Strict Chin-ups + 10 Pronated Band Pull-Aparts Use assistance or add load as deemed fit for the Chin-ups. If you are using assistance, make sure you are using just enough to get the…