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 – 5 minute AMRAP:

    • 20 Second Hollow Hold

    • 5 Snatch Grip Deadlifts w/Band

    • 5 Banded External Rotation w/Press Overhead

  • C – Movement specific review/instruction – Dumbbell Squat Snatch

  • 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 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Windmill

Focus on position over loading. Scale reps as needed based on comfort/tempo with the movement.

2b) 25:00 – 34:00 – Every 1:30 x 6 sets:

10 Low Hold Kettlebell Cossack Squats

+

15 Band Resisted Kettlebell Romanian Deadlifts

Start with comfortable loads and build as deemed fit. Focus on positions over loading.

2c) 34:00 – 44:00 – Every 2:00 x 5 sets: 20/15 Calorie Ski/Bike/Row or 300m Run

A little interval work. Scale as needed so you have 30 seconds of rest. Focus on consistent, but hard efforts.

2d) 49:00 – 60:00 – AQAP:

25 Heavy Wall Balls

Then…10 rounds of…

30 Single-unders

4 Alternating Dumbbell Power Snatch

Then…

25 Heavy Wall Balls

Wall Balls should be performed at a load that is heavier/harder than normal. Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – Every 2:00 x 20 sets – 300/250m Row

C – 5-10 minute Easy Cool-down

Rest as needed between parts.

4) Weightlifting – Back Squat – Every 3:00 x 6 sets:

2 sets of 5 @ 60-70%

2 sets of 3 @ 70-80%

2 sets of 1 @ 80%+

Pick loading based on how you feel today.

5) Gymnastics – Ring Muscle-up Skill Work: 10-15 minutes Practice

Work on either of the drills below.

6) Trunk – Banded Pallof Press: 5 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and activation over load/speed.

7) Accessory – Dumbbell Skull Crushers: 3 sets of 20

Rest 90-120 seconds between sets.

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