Category: Sport

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 – 7 minute AMRAP: 2 Inchworm + Push-ups 5 Vertical Leaps 15 Russian Kettlebell Swings C – Movement specific review/instruction – 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. 2) 20:00 – 60:00 – Every 5:00 x 8 sets: 0:00 – 2:00 – 25/20 Calories Ski/Bike/Row 2:00 – 3:00 – 5 T+G Power Cleans 3:00 – 4:00 – 15 Dumbbell Shoulder-to-Overhead 50/35 + Max Burpees 4:00 – 5:00 – Rest Stimulus for today is to work on your shorter efforts and your short…

Macro – Extended Conditioning Emphasis – Week 7 of 12 Micro – Carry 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:  100m Run 10 Air Squats 5/side Dumbbell Suit-Case Deadlift C – Movement specific review/instruction – Dumbbell Power Clean + 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. 2) 20:00 – 60:00 – AQAP: 800m Run Then…10 rounds of… 6 Dumbbell Thrusters 50/35 12 Dumbbell Hang Power Cleans 50/35 30 Double-unders Then… 800m Run Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Macro – Extended Conditioning Emphasis – Week 8 of 12 Micro – Carry 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 – 7 minute AMRAP: Monster Walk Training Box R/L/F/B 10 Deadbugs w/Kettlebell 10 Alternating Lunges C – Movement specific review/instruction – Back Rack Lunge + 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 – 32:00 – Every 2:00 x 6 sets: 4 Alternating Back Rack Reverse Lunges + 4 Pause Back Squat Start at a moderate load and build each set as deemed fit. 2b) 32:00 – 40:00 – Every 1:00 x 8 sets: 5-8 Tempo (0.1.3) Hip Thrusts Focus on…

Macro – Extended Conditioning Emphasis – Week 7 of 12 Micro – Carry 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:  10 Alternating Bird Dogs 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 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 – 3 Muscle Snatch Sets 6-10 – 1 Power Snatch + 1 Snatch Balance Start light, 40-50% of your Max Snatch. Use this as primer/positional work before moving into the heavier complexes. For the Muscle Snatches set the bar dead and reset…