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:

  • 10 Band Pull-Aparts

  • 10 Banded External Rotations

  • 10 Alternating Plank Shoulder Taps

  • 10 Hollow Rocks

  • 10 Russian Kettlebell Swings

• C – Movement specific review/instruction – 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 – 38:00 – Every 2:00 x 9 sets:

Sets 1-3 – 12 D-Ball Bear Squats + 24 Alternating Forward Step Lunges

Sets 4-6 – 9 D-Ball Bear Squats + 18 Alternating Deficit Reverse Lunges

Sets 7-9 – 6 D-Ball Bear Squats + 12 Alternating Slider Reverse Lunges

Pick loads for the D-Ball, ideally increase each block as the reps go down, but stay consistent with load across the 3 sets of each respective rep range. Scale volume of lunges as needed based on time to complete work.

2b) 40:00 – 48:00 – Every 2:00 x 4 sets:

8 Hip Thrusts

+

8/side Single Arm Dumbbell Bench Press

Load the Hip Thrust as deemed fit. For the Bench Press start with a moderate load and work to build each set as deemed fit. Perform all reps on 1 side before switching to the other side.

2c) 51:00 – 60:00 – 9 minute AMRAP:

200m Run

10 Dumbbell Shoulder-to-Overhead

Scale as needed. Loading on the Shoulder-to-Overhead should allow all sets unbroken, this should ultimately be a test of running capacity and ability to pick the Dumbbells right up when you get back to them.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 10 x 500m – Rest 1 minute @ Moderate Pace

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Focus on consistent paces on Part B.

4) Weightlifting – Snatch Balance: 5 sets of 3

Rest 90-120 seconds between sets. Load as deemed fit.

5) Gymnastics – Ring Dip: 5 sets of 5

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

6) Trunk – Kettlebell Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets. Heavy as deemed fit. Perform all reps on 1 side before switching to the other.

7) Accessory – Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

8) Pre-Hab – 3-5 sets of:

100ft Marching RDL

1 minute Table Hold

15 Reverse Hyper

1 minute Belt Squat Machine March

For quality, not for time.

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