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Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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 – 6 minute AMRAP: 3 Inchworm 5/side Scorpions 10 Banded Pull-Throughs 30 second Deadhang C – Movement specific review/instruction – Hang 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. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1/3/5/7/9 – 10 D-Ball Bear Hug Good Mornings + 10-15 Slider Hamstring Curls Sets 2/4/6/8/10 – 15-20 Ball Slams Alternate between the two sets of movements. Pick loading/efforts that allow you to sustain the output for all 5 cycles. 2b) 35:00 – 41:00 –…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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 – 6 minute AMRAP: 100m Run 10 Alternating Squat Hold w/Reach Overhead 10 Hanging Hollow Rocks 10 Single Dumbbell Romanian Deadlifts C – Movement specific review/instruction – Single Arm Dumbbell 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. 2) 20:00 – 60:00 – 4 sets of 8 minute AMRAP/2 minutes Rest: Set 1 – 800m Run + 12/8 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch Set 2 – 800m Run + 12/8 Calories Ski/Bike Row + Max Wall Balls Set 3 – 800m…

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running 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 – 6 minute AMRAP: 30 Single-unders 10 Alternating Bird Dog 10 Banded Good Morning 5/side Split Squat C – Movement specific review/instruction – Push Press/Split 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 – 32:00 – Every 1:30 x 8 sets: Sets 1/3/5/7 – 10 Dumbbell Bench Press + 30 second Front Plank Hold Sets 2/4/6/8 – 20 Bench Ski Jumpers + 10 Banded Tricep Press Downs Start with moderate loads/efforts and build each set as deemed fit. Alternate between the couplet…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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 – 8 minute AMRAP: 100m Run 5 Wall Therapy Squats 30 second Front Plank Hold 10 Band Pull-Aparts C – Movement specific review/instruction – Bar Row Review/Setup 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 – AQAP: 1 mile Run 100 Wall Balls 50 Bar Rows 50 Calories Ski/Bike/Row 100 Abmat Sit-ups 50 Kettlebell Goblet Squats 800m Run Scale as needed. This is a chipper, must complete one movement before moving to the next. For results post detailed weights, reps, times,…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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: 3 Per Side Hip Air Plane 5 Banded Pass Through 20 Pogos 3 Vertical Leaps C – Movement specific review/instruction – Single Arm Dumbbell 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 – 30:00 – Every 1:15 x 8 sets: Set 1-4 – 10 Goblet Heel Sits + 10 Hamstring Curls w/Dumbbell Off Of Bench Sets 5-8 – 10 Skater Jumps + 5/side Tempo (3 Seconds) Bench/Box Step Downs Take your time and focus on position, coordination…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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 – 8 minute AMRAP: 1 minute/side Pigeon Stretch Then…AMRAP… 10 Banded Good Morning 10 Lateral Box Step-Overs 10 Tall Kneeling Face Pulls 100m Run C – Movement specific review/instruction – Turkish Get-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. 2a) 20:00 – 35:00 – Every 1:00 x 15 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 12-20 D-Ball Bear Hug Lateral Box Step-Overs Station 3 – 8-12 D-Ball Over the Shoulder Pick rep ranges/effort based on the desired intensity you’re looking to…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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: 4 Alternating, Underswitch to Crab Reach 6 Plank To Down Dog With Pause 8 Cossack Lunge 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 – 29:00 – Every 1:00 x 9 sets: Station 1 – 5/side Single Leg Landmine Romanian Deadlift Station 2 – 5/side Knee Over Toe Split Squat Alternate movements each minute. Focus on position and quality of movement first, loading second. 2b) 30:00 – 42:00 – Every 1:30 x…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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: 30 Jumping Jacks 10 Hanging Hollow Rocks 10 PVC/Barbell Deadlifts 5 PVC/Barbell Strict Press 1 Inchworm w/Push-up C – Movement specific review/instruction – Hang 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 2:00 x 20 sets: Station 1 – 90 seconds Ski/Bike/Row Station 2 – 10 Dumbbell Deadlifts + 10 Dumbbell Hang Power Cleans + 10 Dumbbell Shoulder-to-Overhead Station 3 – 20 Abmat Sit-ups + 10 Push-ups Station 4 – 30 Alternating…

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running 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: 1 minute/side Samson Stretch…then AMRAP… 3 Vertical Leaps 5 Wall Therapy Squats 10 Superman Arch-ups 15 Glute Bridge-ups C – Movement specific review/instruction – Overhead Lunge 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: 5 Box Jumps + 7 Dumbbell Front Squats + 9 Medball Hamstring Curls For the Box Jumps use something a little higher than normal, making you really focus on your jump/explosiveness. Move from one movement to the…

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 – 9 minute AMRAP:  100m Run 10 Scapula Pull-ups 5 Squat-Stand-Squat-Stand 5/side Single Leg Kettlebell Romanian Deadlift C – Movement specific review/instruction – D-Ball Over the Shoulder 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 – 45:00 – 25 minute AMRAP: 200m Run 21 Air Squats 15 Abmat Sit-ups 9 D-Ball Over the Shoulder Scale as needed. 2b) 50:00 – 60:00 – 10 minute AMRAP for Quality: 10/side Single Arm Dumbbell Rows 10/side Single Arm Kettlebell Upright Rows 10/side Seated Banded Single Arm Pull-Down…