Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk 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

    • 10 Banded Lat Press Downs

    • 10 Good Mornings

    • 5 Scapula Pull-ups

  • C – Movement specific review/instruction – Hanging Hollow Rock + Toes-to-bar

  • 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 1:00 x 12 sets:

Odd – 15-20 Seated Banded Neutral Grip Rows

Even – 10-15 Medball Hamstring Curls

Pick rep ranges that you can maintain, and that also allow you to focus on the quality of movement and activation to prime you into your next piece.

2b) 34:00 – 46:00 – Every 2:00 x 6 sets:

10 Double Kettlebell Sumo Stance Deadlifts

+

100m Farmers Carry

You will be performing this outside, so pick a pair of Kettlebells that you can maintain for all 6 sets. This is meant to be performed as a complex. Perform the 10 Deadlifts and then go right into the carry.

2c) 50:00 – 60:00 – 10 minute AMRAP:

20 Lateral Hops Over the D-Ball

15 Knees-up

10 D-Ball Over the Shoulder

Scale as needed.

Accessory:

3) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 3 sets of – 50-40-30-20-10 Calories – Rest 90 seconds Between Calories – Rest 3 minutes Between sets

C – 5-10 minute Easy Cool-down

Rest as needed between parts.

4) Weightlifting – Deficit Clean Pull: 4 sets of 3 @ 80%>

Rest 90-120 seconds between sets. Use straps if you have them.

5) Gymnastics – Supinated Strict Banded Chest-to-bar Pull-up: 3 sets of 20-30

Rest 3 minutes between sets. Use appropriate assistance to hit the rep range.

6) Trunk – L-Sit: Accumulate 2-3 minutes

Keep track of time and attempts to complete.

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 3 sets of 15/side

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

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