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 and activation in these movements.

2b) 31:00 – 41:00 – Every 2:00 x 5 sets:

10/8 Cal Sprint

5 Dual Kettlebell Sumo Stance Deadlifts

5 Dual Kettlebell Russian Swings

5 Dual Kettlebell Squats

5 Dual Kettlebell Push Press

Pick on Kettlebell weight for all 4 movements, the goal is for all 20 reps to be done as a complex without putting the Kettlebells down.

2c) 45:00 – 60:00 – 15 minute AMRAP:

20 Single Arm Dumbbell Squat Cleans

20 Box Jump Overs

20 Single Arm Dumbbell Push Press

Scale as needed. For both of the Dumbbell movements split the reps evenly, how your break them up is up to you.

Accessory:

3) Monostructural Conditioning – Assault Bike/Echo Bike:

A – 1 mile Easy Warm-up

B – 3 x 7 minutes Max Calories – 3 minutes Easy Walk

C – 1 mile Easy Cool-down

Work for consistent efforts on part B.

4) Weightlifting – Snatch Push Press + Snatch Balance: Establish a Heavy Set for the Day

Don’t spend more than 20 minutes on this.

5) Gymnastics – Russian Dips: 5 sets of 5-8 reps

Rest 90-120 seconds between sets.

6) Trunk – Single Arm Farmers Carry: 4 sets of 100ft/side

Every 25ft perform 3 Suitcase Deadlifts. Rest 30 seconds between sides, 60 seconds between sets.

7) Pre-Hab – 3-5 sets of:

50′ DB Marching Walk

10, Deadbug Hold + Single Arm Serratus Punch

1:00 Max Quality Glute Bridge Ups On 6-12″ Box

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE