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: 20 Plank Alternating Shoulder Taps 10/side Staggered Stance Good Morning 5 Burpees C – Movement specific review/instruction – Bench Press 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: 5 Dead-Stop Deadlifts Start around 60% of your 1RM or so and build as heavy as deemed fit. Set the bar Dead on the floor each rep. 2b) 32:00 – 42:00 – Every 2:00 x 5 sets: 5 Bench Press Start around 60% of…

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: 3 Squat-Stand-Squat-Stand 10 Band Pull-Aparts 10 High Anchor Banded Face Pulls 100m Run C – Movement specific review/instruction – Thruster 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 – 28:00 – Every 2:00 x 4 sets: 5 Strict Chin-ups + 8/side Single Arm Dumbbell Row Use assistance/add loading to the Chin-up as deemed fit. Use a difficult weight for the Row, but something that you can maintain for the 4 sets. Keep the row strict and controlled, performing all…

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 Front Plank Hold Then…AMRAP… 3 Vertical Leaps 5 Overhead Squats 10 Good Mornings 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 – 30:00 – Every 1:00 x 10 sets: 1 Snatch Start around 60% of your 1RM and build to a heavy lift for the day. All reps full Squat. 2b) 30:00 – 45:00 – Every 1:30 x 10 sets: 1 Clean and Jerk Start around 60% of your 1RM and…

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: 2 Inchworm + Push-ups 5 Scapula Pull-ups 5 Hanging Hollow Rocks 10 Kettlebell Romanian Deadlifts C – Movement specific review/instruction – 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 – 30:00 – Every 2:00 x 5 sets: 1 Push Press + 1 Push Jerk + 1 Split Jerk Start at a moderate load, around 60-70% of your 1RM Push Press and build as heavy as deemed fit. 2b) 30:00 – 60:00 – Every 6:00 x 5 sets: 10 Chest-to-bar…