Category: Sport

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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: 3 Inchworm 5/side Scorpions 10 Banded Pull-Throughs 30 second Deadhang C – Movement specific review/instruction – Hang Power 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. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1-3 – 7 Cycled Hang Power Cleans Sets 4-6 – 5 Cycled Hang Power Cleans Sets 7-10 – 3 Cycled Hang Power Cleans Goal stimulus today is cycling the barbell. Only work loading as heavy as you’re able to keep the bar cycled…no…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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: 100m Run 10 Alternating Squat Hold w/Reach Overhead 10 Hanging Hollow Rocks 10 Single Dumbbell Romanian Deadlifts C – Movement specific review/instruction – Single Arm Dumbbell 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. 2) 20:00 – 60:00 – 4 sets of 8 minute AMRAP/2 minutes Rest: Set 1 – 800m Run + 20/15 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch 70/50 Set 2 – 800m Run + 20/15 Calories Ski/Bike Row + Max Wall Balls 20/14 Set 3…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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 Single-unders 10 Alternating Bird Dog 10 Banded Good Morning 5/side Split Squat C – Movement specific review/instruction – Push Press/Split Jerk 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 1:30 x 8 sets: 2 Split Jerk Start with moderate loads and work to build the loading each set until you establish a 2RM for the day. After hitting your heaviest set, try to keep any remaining sets within 80% of the day’s heaviest. 2b) 32:00…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 8 minute AMRAP: 100m Run 5 Wall Therapy Squats 30 second Front Plank Hold 10 Band Pull-Aparts C – Movement specific review/instruction – Bar Row Review/Setup 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 – 60:00 – AQAP: 1 mile Run 100 Wall Balls 20/14 50 Bar Rows 50 Calories Ski/Bike/Row 100 Abmat Sit-ups 50 Kettlebell Goblet Squats 70/53 800m Run Scale as needed. This is a chipper, must complete one movement before moving to the next. For results post detailed weights,…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 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: 3 Per Side Hip Air Plane 5 Banded Pass Through 20 Pogos 3 Vertical Leaps C – Movement specific review/instruction – Single Arm 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. 2a) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 – 1 Muscle Clean + 1 Below The Knee Muscle Clean + 1 High Hang Muscle Clean + 1 Push Press Sets 5-8 –  1 Power Clean + 1 Below the Knee Power Clean +…