Category: Sport

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk 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 – 5 minute AMRAP: 20 Second Hollow Hold 5 Snatch Grip Deadlifts w/Band 5 Banded External Rotation w/Press Overhead C – Movement specific review/instruction – Dumbbell Squat 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 – 25:00 – Every 1:00 x 5 sets:  2 Muscle Snatch + 1 Snatch Grip Push Jerk Start light and build as deemed fit. Reset your hips and bar on the floor between the Muscle Snatches. 2b) 25:00 – 34:00 – Every 1:30 x 6 sets: 1.1.1 Power…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk 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 – 10 minute AMRAP: 100m Run 3 Inchworm + Push-up 10 Pronated Band Pull-Aparts 10 Banded External Rotations 10 Banded Face Pulls 10 Hanging Hollow Rocks C – Movement specific review/instruction – Push-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 – AQAP: 800m Run 80 Push-ups 40 Pull-ups 600m Run 60 Push-ups 30 Pull-ups 400m Run 40 Push-ups 20 Pull-ups 100/90 Calories Ski/Bike Row Scale as needed. If you’re on an Assault Bike perform 80/70 Calories. For results post detailed…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk 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: 5 Burpees 5 Squat-Stand-Squat-Stand 10 Glute Bridge-ups 10 Kettlebell Romanian Deadlifts C – Movement specific review/instruction – 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: 3-Position Clean Performed as Floor, Low Hang, Above the Knee Hang. Start at around 60% of your 1RM and build as deemed fit. All reps are full Squat. 2b) 38:00 – 50:00 – Every 2:00 x 6 sets: 5 Back Squats @ 60%> Start at a…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk 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 – 7 minute AMRAP: 4 Alternating Slow Bird Dogs 6 Alternating Cossack Lunges 8 Pause Glute Bridge-ups 10 Alternating Lunges C – Movement specific review/instruction – Double-unders 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 1:00 x 12 sets: 1 Halting Muscle Snatch 1 Power Snatch 1 Snatch Balance Pause at the knee for 2-3 seconds on the Halting Muscle Snatch before finishing through to extension. Keep the weight light to moderate, you have a good amount of volume…