Macro – Extended Conditioning Emphasis – Week 7 of 12

Micro – Carry Emphasis – Week 3 of 4

WOD:

1) 0:00 – 10:00 – Class Review and Stretch:

• Review Class Structure and Movements (5 minutes)

• Setup Equipment 5 minutes

Our Thursday programming is designed so that those that come 2-3 days/week can come in and get a great sweat and work hard, and those that come 4-6 days/week can treat this as an Active Recovery day, takes thing light and working at lower intensities. Give your body what it needs and wants.

2a) 10:00 – 19:00 – Stretch:

1 minute/side Samson Stretch

1 minute/side Pigeon Stretch

2 minutes Pancake Stretch

1 minute/side Hurdles Stretch

1 minute Passive Squat Hold

We’ve had a couple of demanding workouts this week, so a little extra stretch and warm-up today to get you guys moving.

2b) 20:00 – 32:00 – 12 minute AMRAP:

42 Calorie Ski/Bike/Row Buy-In

Then…AMRAP…

21/side Slider Mountain Climbers

21 D-Ball Bear Hug Box Step-ups

Scale as needed. Goal is to step on a full height box, 24/20.

2c) 34:00 – 46:00 – 12 minute AMRAP:

30 Calorie Ski/Bike/Row Buy-In

Then…AMRAP…

15 Dumbbell Floor Press

15 Alternating Dumbbell Plank Pass Throughs

Scale as needed. 

2d) 48:00 – 60:00 – 12 minute AMRAP:

18 Calorie Ski/Bike/Row Buy-In

Then…AMRAP…

9 Dumbbell Burpee Deadlifts

9/side Lateral Hurdle Jumps

Scale as needed. Ideally set the hurdle height the same as your normal box jump height, with a goal of using 24/20. Put a PVC on your box and use a plate to trap it down.

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