Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk 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 – 7 minute AMRAP:

    • 50 Single-unders

    • 5/side Single Arm Dumbbell Push Press @ Tempo 1.1.3

    • 10 Kang Squats

  • C – Movement specific review/instruction

  • 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 D-Ball Bear Squats

+

20 Alternating Plank Shoulder Taps

Start at a moderate load and build as deemed fit. By the 5th set you should barely be able to Squat the Ball for the 10 reps, increase load each round appropriately for desired stimulus.

2b) 35:00 – 60:00 – Every 5:00 x 5 sets:

400m Run

50 Single-unders

10 Dumbbell Thrusters

10 Dumbbell Shoulder-to-Overhead

10 Dumbbell Front Squats

Scale as needed. We want you getting at least 1 minute of rest the first round without the effort being a max effort. If you’re injured or running causes an old injury to flair up subs for machines are the following…Ski/Row 500/450m, C2 Bike 1000/900m, Assault Bike 1200/1100m.

Accessory:

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

Easy-to-moderate pace, get on and go steady.

4) Weightlifting – Push Press: 5 sets of 5

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

5) Gymnastics – Handstand Walk: “X” Distance Every 1:00 x 10 sets

Pick a distance you can maintain in unbroken sets.

6) Skills – Double or Triple-unders: 5-10 minutes Practice

Work on whichever movements you aren’t proficient in.

7) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale load as needed for desired stimulus. This is NOT for time but for quality.

8) Pre-Hab – 3-5 sets of:

10 Wall Therapy Squats

10 Steps/direction Monster Walk

10/side Banded Clam Shells

10 Band Pull-Aparts

10 Banded External Rotations

30 seconds/side Single Arm Overhead Kettlebell Hold

For quality, not for time.

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