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 – 7 minute AMRAP:

    • 3 Inchworm w/Push-up

    • 5 Cat Cows

    • 10 Banded Good Mornings

    • 10/side Leg Swings

  • C – Movement specific review/instruction – Deadlift Group Review + Bench Setup

  • 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:

10/side Kettlebell Suit-Case Deadlifts

+

10 Medball Hamstring Curls

Start at a moderate load and build each set as deemed fit. Perform all reps on 1 side on the Deadlift before moving to the other.

2b) 30:00 – 40:00 – Every 2:00 x 5 sets:

10 Tall Kneeling Dumbbell Arnold Press

+

20 Quadruped Alternating Shoulder Taps

Start at a moderate load and build as deemed fit. For the Shoulder Taps, the goal is not to get them done as fast as possible, but to focus on maintaining good position through the course of the reps, knees just off the ground, and trying to maintain proper body position the whole time.

2c) 40:00 – 48:00 – Every 1:00 x 8 sets:

Sets 1/3/5/7 – 12 Sumo Stance Dumbbell Romanian Deadlifts

Sets 2/4/6/8 – 12 Dumbbell Floor Press

Start with moderate loads and build each set as deemed fit.

2d) 53:00 – 60:00 – 7 minute Up Ladder:

3 Dumbbell Hang Power Cleans

3 Dumbbell Push Press

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 7 minutes is up.

Accessory:

3) Monostructural Conditioning – Ski Erg: 5k @ Moderate Effort

Moderate pace, use this as an opportunity to focus on your positioning and technique on the machine.

4) Gymnastics – Ring Dips: 5 sets of 5

Rest 2 minutes between sets. Load as deemed fit.

5) Skills – Handstand Walk: 10 minutes Practice

Work on any facet of getting upside down.

6) Trunk – Abmat Sit-ups: 100 Reps

Keep track of time and set breaks to complete.

7) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets.

8) Pre-Hab – 3-5 sets of:

20 Quadruped Alternating Shoulder Taps

10 Band Pull-Aparts

10 Banded External Rotations

10 Banded Scapula Punches

10 Russian Kettlebell Swings

For quality, not for time.

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