Macro – Extended Conditioning Emphasis – Week 12 of 12

Micro – Running 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:

    • 30 Single-unders

    • 10 Alternating Bird Dog

    • 10 Banded Good Morning

    • 5/side Split Squat

  • C – Movement specific review/instruction – Push Press/Split Jerk

  • 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 1:30 x 8 sets:

Sets 1/3/5/7 – 10 Dumbbell Bench Press + 30 second Front Plank Hold

Sets 2/4/6/8 – 20 Bench Ski Jumpers + 10 Banded Tricep Press Downs

Start with moderate loads/efforts and build each set as deemed fit. Alternate between the couplet of movements each set. Scale volume of reps to fit time domain as needed.

2b) 32:00 – 46:00 – Every 2:00 x 7 sets:

5/side Half Kneeling Single Arm Kettlebell Strict Press

+

5/side Single Leg Romanian Deadlift

+

10-20 Alternating Quadruped Shoulder Taps

Perform this as a tri set, moving between movements with minimal transition time. Start with manageable loading and build each set as deemed fit.

2c) 50:00 – 60:00 – 10 minute AMRAP:

5 Burpees

10 Dumbbell Deadlifts

50 Single-unders

Scale as needed. Use a heavy rope if you’re proficient in Single-unders but don’t yet have Double-unders.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 5 sets of…

  • 0:00 – 3:00 – 40/30 Calories

  • 3:00 – 5:00 – 25/20 Calories

  • 5:00 – 6:00 – 15/12 Calories

  • 6:00 – 7:00 – Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Adjust Caloric output so that you get enough rest to be able to make these consistent, repeatable efforts.

4) Weightlifting – Close Grip Bench Press: 4 sets of 8

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

5) Gymnastics – Handstand Walk Obstacles: 10 minutes Practice

Work on any obstacle style or any facet of just walking on your hands.

6) Trunk – Half Turkish Get-up: 4 sets of 10/side

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

7) Accessory – Reverse Hyper: 3 sets of 20

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

8) Pre-Hab – 12 minute AMRAP:

10/side Banded Lat Press Down With Pause

10 Prone Swimmers

5side Hip Cars

1:00 Glute Bridge Hold

For quality, not for time.

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