Macro – Extended Conditioning Emphasis – Week 3 of 12

Micro – Trunk 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:

  • 5 Burpees

  • 5 Squat-Stand-Squat-Stand

  • 10 Glute Bridge-ups

  • 10 Kettlebell Romanian Deadlifts

• C – Movement specific review/instruction – 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 – 15-20 Box Jumps

Sets 2/4/6/8/10 – 2-3/side Turkish Get-up

Alternate between the two movements each set. Take your time through the Turkish Get-ups and make sure you are hitting all of your positions/steps of the movement.

2b) 38:00 – 50:00 – Every 2:00 x 6 sets: 10 Tempo (3.2.1) Landmine Squats

Start at a moderate load and build each set as deemed fit. Focus on maintaining your tempo and the full 2 second pause in the bottom.

2c) 53:00 – 60:00 – 7 minute AMRAP:

10 Dumbbell Hang Squat Cleans

10 Burpee Lateral Hop Over the Dumbbells

Scale as needed.

Accessory:

3) Monostructural Conditioning – Run: 5K @ Easy Pace

Get out for a good jog, nothing hard, enjoy the sun and fresh air.

4) Weightlifting – Clean Pull: 3 sets of 3 @ 110%>

Rest 90-120 seconds between sets. Use straps if you have them. Reset the bar and your start position on each rep.

5) Trunk – V-Ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed for desired stimulus. Not for time.

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