Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running Emphasis – Week 1 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 Squat-Stand-Squat-Stand

    • 10 Band Pull-Aparts

    • 10 High Anchor Banded Face Pulls

    • 100m Run

  • C – Movement specific review/instruction – 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.

2a) 20:00 – 28:00 – Every 2:00 x 4 sets:

5 Strict Chin-ups

+

8/side Single Arm Dumbbell Row

Use assistance/add loading to the Chin-up as deemed fit. Use a difficult weight for the Row, but something that you can maintain for the 4 sets. Keep the row strict and controlled, performing all reps on 1 side before switching to the other.

2b) 28:00 – 36:00 – Every 2:00 x 4 sets:

8 Ring Rows

+

8/side Single Arm Kettlebell Upright Rows

For the Upright Row focus on positioning first, loading second, start light as needed. If Ring Rows are easy for you, put your feet on a box, or consider adding loading by putting a plate across your chest/belly area.

2c) 36:00 – 44:00 – Every 2:00 x 4 sets: 8/side Single Arm Landmine Front Squat

Perform all rep on 1 side before switching to the other. Start at a moderate load and build each set as deemed fit.

2d) 48:00 – 60:00 – 12 minute AMRAP:

200m Run

10 Dumbbell Thrusters

10 Knees-up

Scale as needed.

Accessory:

3) Monostructural Conditioning – Bike Erg: 30-60 minutes @ Zone 2

Conversational pace. You choose the time.

4) Gymnastics – Muscle-up: “X” Reps Every 1:00 x 10 sets

You pick the reps, something you can maintain unbroken. If you don’t have a Muscle-up work on an assisted version.

5) Trunk – Hollow Hold: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Accessory – Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3 sets of:

5 Reps/Movement CrossOver Symmetry

100-200ft Duck Walk

For quality, not for time.

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