Category: Sport

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 Banded Good Mornings 10 Glute Bridge-ups 10 Supermans 10 Hollow Rocks C – Movement specific review/instruction – 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 – 29:00 – Every 1:00 x 9 sets: 1 Clean Pull + 1 Low Hang Power Clean + 1 Front Squat Start around 50% of your 1RM. Use this as positional/primer work to then go into your heavier singles. 2b) 29:00 – 38:00 – Every 1:00 x 9 sets: 1 Squat Clean…

Macro – Extended Conditioning Emphasis – Week 6 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 Quadruped Alternating Shoulder Taps 10 Band Pull-Aparts 5/side Single Arm Kettlebell Push Press 5 Scapula Pull-ups 5 Hanging Hollow Rocks C – Movement specific review/instruction – Push Press + Push 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: 5 Push Jerk Start at a moderate load and build to a heavy set for the day. 2b) 30:00 – 60:00 – Every 5:00 x 6 sets: Sets 1/3/5 – 400m Run…

Macro – Extended Conditioning Emphasis – Week 6 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:  2 Inchworm + 4 Reach For Opposite Foot 10 Pause Glute Bridge-ups 10 Air Squats w/Plate C – Movement specific review/instruction – 1 +1/4 Front 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 – 30:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 5/side Medball Single Leg Good Morning Sets 2/4/6/8/10 – 5/side Goblet RNT Split Squat Alternate each minute between the two movements. Focus on position and quality of movement first, loading second. 2b) 30:00 – 45:00…

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry 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 – Every 1:00 x 9 sets Station 1 – 100-200m Run Station 2 – 10 Alternating Squat Hold w/Reach Overhead + 10 Good Mornings Station 3 – 10 Band Pull-Aparts + 10 Banded Upright Rows C – Movement specific review/instruction – Wall Ball 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 – “Rozendaal” – AQAP: 51 Wall Balls 30/20 Then…10 rounds of… 7 Deadlifts 225/155 200m Run 18 Push-ups Then… 51 Wall Balls 30/20 Remembering a great friend, mentor, and individual…

Macro – Extended Conditioning Emphasis – Week 6 of 12 Micro – Carry 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: 50 Single-unders 6/side Pause Bird Dog 6 Snatch Grip Deadlifts 6 Squat Thrusts  C – Movement specific review/instruction – Hang 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 – 29:00 – Every 1:30 x 6 sets: 3 Hang Squat Snatch Start around 60% of your 1RM and establish a heavy set for the day. 2b) 29:00 – 39:00 – Every 2:00 x 5 sets: 3 Hang Power Cleans + 3 Front Squats Start around 60% of your 1RM and…