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:

    • 20 Plank Alternating Shoulder Taps

    • 10/side Staggered Stance Good Morning

    • 5 Burpees

  • C – Movement specific review/instruction – Bench Press

  • 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 – 30:00 – Every 2:00 x 5 sets:

8/side Kettlebell Suit-Case Deadlift

+

16 Russian Kettlebell Swings

Start with a comfortable load on the Deadlift and build loading each set as deemed fit. Perform all reps on 1 side before switching to the other. For the Swings pick a weight and stay fixed for all 5 sets.

2b) 32:00 – 42:00 – Every 2:00 x 5 sets:

8/side Single Arm Bottom-ups Kettlebell Floor Press

+

30 second Front Plank Hold

Start with a comfortable load, focus on good control with the wrist and keeping the bell steady. Perform all reps on 1 side for the Press before switching to the other.

2c) 42:00 – 50:00 – 8 minute AMRAP for Quality:

8/side Single Leg Kettlebell Romanian Deadlift

8/side Half Kneeling Single Arm Dumbbell Strict Press

16 Banded Good Mornings

16 Banded Tricep Press Downs

Take your time and focus on good positions. For Unilateral movements perform all reps on 1 side before switching to the other.

2d) 53:00 – 60:00 – 7 minute AMRAP:

20 Dumbbell Hang Power Cleans

10 Push-ups

Scale as needed. Clean weight should allow for unbroken sets.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 4 sets of…

  • 3 minutes @ Moderate Pace

  • 1 minute @ Active Recovery

  • 2 minutes @ Moderately Hard Pace

  • 1 minute @ Active Recovery

  • 1 minute @ Hard

  • 1 minute @ Active Recovery

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on trying to keep each of your respective paces similar across each set.

4) Weightlifting – Behind the Neck Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Perform in your Jerk Grip. Build as heavy as deemed fit.

5) Gymnastics – Handstand Walk: 10 minutes Practice

Work on any facet of getting upside down.

6) Trunk – Medball Russian Twists: 3 sets of 30

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

7) Accessory – Safety Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

8) Pre-Hab – 3-5 sets of:

3/side Hip Airplanes

10 Alternating Pause Bird Dog

20 Banded Glute Bridge-ups

30 seconds/side Bottoms-ups Kettlebell Front Rack Hold

For quality, not for time.

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