Category: Power

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry 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 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Snatch Grip Romanian Deadlifts 10 Medball Squats C – Movement specific review/instruction – 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 – 34:00 – Every 2:00 x 7 sets: 5 Snatch Grip Deadlifts + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats or Snatch Drops This is meant to be positional work to help understand the different patterns/pieces of the Snatch. Make sure you are tracing the Snatch pattern on the Deadlift, finding…

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry 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 – 7 minute AMRAP:  10 Alternating Quad Stretch 5 Supinated Scapula Pull-ups 5/side Barbell/Kettlebell Suitcase Deadlift 5 Burpees C – Movement specific review/instruction – Burpee Deadlift 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 – 40:00 – Every 1:00 x 20 sets: Station 1 – 15-30 seconds Supinated Chin Over Bar Hold Station 2 – 5/side Half Kneeling Lateral Medball Slam Station 3 – 5/side Deadstop Barbell Suitcase Deadlifts Station 4 – 10-20 Bent Over Dumbbell Piston Rows Station 5 – 20 Tuck…

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry 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: 2 minutes Ski/Bike/Row 3 sets of – 5 Banded Pass-Throughs + 10 Banded No-Moneys + 10 Pause Scapula Push-ups 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 – 32:00 – Every 2:00 x 6 sets: 7 Bench Press + 21 Kettlebell Swings 35/26 Start with a moderate load with the Bench Press and build each set as deemed fit. If classes are busy, slide a bench back and forth and share with a person. Stimulus…

Macro – Extended Conditioning Emphasis – Week 5 of 12 Micro – Carry 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 – 7 minute AMRAP: 5 Table Top Up Downs 10 Hip 90-90 Opener 3-3-3 Air Squats (Wide, Normal, Close Stance) 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 – 30:00 – Every 2:00 x 5 sets: 3 Pause Above Parallel Front Squats  Warm-up and start around 60% of your 1RM. For this drill, pause just above Parallel on the way down and hold for 2-3 seconds, then continue to the bottom and stand to finish…