Category: Sport

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 T+G Power Snatch Sets 4-6 – 6 T+G Power Snatch Sets 7-9 – 3 T&G Power Snatch Warm-up to a light/easy loading for the first. Build through your sets as deemed fit…

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 Low Hang Muscle Snatch Sets 6-10 – 1 Power Snatch + 1 Hang Snatch Snatch work today is higher volume, shorter rest. Treat this as more skill intensive work today, loading in the 50-70%…

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 20/14 15-12-9 Chest-to-bar Pull-ups Sets 2+4 – 600-400-200m Run 21-15-9 Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. Alternate between the two sets. Athletes should have anywhere from around…

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 – 8 minute AMRAP: 100m Run 30 seconds/side Calf Stretch 15 Alternating Single Arm Russian Swings 10 Alternating Lunge-to-Samson Stretch C – Movement specific review/instruction – Dumbbell Power 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 – 60:00 – 3 rounds AQAP: 800m Run 100 Double-unders 40 Alternating Single Arm Dumbbell Power Snatch 50/35 30 Alternating Dumbbell Front Rack Lunges 50/35 Lunges are performed with a Dumbbell in each hand. Use the same weight that you are using for the Snatch. For…