Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running 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 – 7 minute AMRAP:

  • 1 minute/side Samson Stretch…then AMRAP…

  • 3 Vertical Leaps

  • 5 Wall Therapy Squats

  • 10 Superman Arch-ups

  • 15 Glute Bridge-ups

• C – Movement specific review/instruction – Overhead Lunge

• 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 2:00 x 6 sets:

5 Box Jumps

+

7 Dumbbell Front Squats

+

9 Medball Hamstring Curls

For the Box Jumps use something a little higher than normal, making you really focus on your jump/explosiveness. Move from one movement to the next with minimal transition time. Build loading each set as deemed fit on the Front Squat. Keep the weight fixed for the Medball Hamstring Curls.

2b) 32:00 – 39:00 – Every 1:00 x 7 sets: 30 seconds D-Ball Bear Hug Hold

Pick a weight that is tough but that you can maintain for all 7 sets.

2c) 39:00 – 46:00 – Every 1:00 x 7 sets: 10 Goblet Cyclist Squats

Use a 2-3″ riser under your heels. Feet as close together as possible. Keep the load light-moderate and keep it fixed for all 7 sets so that you can focus on good position and getting some extra activation out of your quads.

2d) 50:00 – 60:00 – 10 minute AMRAP:

100m Run

10 Single Arm Dumbbell Overhead Lunges

200m Run

20 Single Arm Dumbbell Overhead Lunges

300m Run

30 Single Arm Dumbbell Overhead Lunges

Scale as needed. Athletes choice to step forward or in reverse. Make an effort to split the lunge reps evenly on both hands.

Accessory:

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

You choose the time and effort based on how you’re feeling. Intensity should be moderate.

4) Gymnastics – Weighted Pistol Squat: 5 sets of 5

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

5) Trunk – Side Plank Hold: 3 sets of 30-60 seconds/side

Rest 90-120 seconds between sets.

6) Accessory – Hip Thrust: 4 sets of 20

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

7) Pre-Hab – 3-5 sets of:

3/side Hip Air Plane

50ft/direction Monster Walk

10/side Banded Clam Shells

50m/side Single Arm Overhead Carry

For quality, not for time.

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