Macro – Extended Conditioning Emphasis – Week 3 of 12

Micro – Trunk 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 – 20:00 – Stretch:

1 minute/side Samson Stretch

1 minute/side Pigeon Stretch

2 minutes Pancake Stretch

1 minute/side Hurdles Stretch

2 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 – 28:00 – Ski/Bike/Row – 4 sets of:

1 minute Easy

30 seconds Moderate

30 seconds Hard

Work for specific paces that you can maintain for all 5 sets.

2c) 30:00 – 40:00 – 10 minute AMRAP:

100m D-Ball Bear Carry

40 Alternating Slider Mountain Climbers

Scale as needed. No rest between this piece and the next piece.

2d) 40:00 – 50:00 – 10 minute AMRAP:

50 Alternating Box Step-ups

20 Ball Slams

Scale as needed. Box Step-ups are just with your bodyweight, work to use a full height box, 24/20. No rest between this piece and the next piece.

1e) 50:00 – 60:00 – 10 minute AMRAP:

200m Run

50m/side Single Arm Overhead Kettlebell Carry

Scale as needed.

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