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 – 10 minute AMRAP:

    • 100m Run

    • 3 Inchworm + Push-up

    • 10 Pronated Band Pull-Aparts

    • 10 Banded External Rotations

    • 10 Banded Face Pulls

    • 10 Hanging Hollow Rocks

  • C – Movement specific review/instruction – Push-up

  • 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.

2) 20:00 – 60:00 – AQAP:

600m Run

60 Knee Push-ups

40 Ring/Bar Rows

400m Run

40 Knee Push-ups

30 Ring/Bar Rows

200m Run

20 Knee Push-ups

20 Ring/Bar Rows

100/90 Calories Ski/Bike Row

Scale as needed. If you’re on an Assault Bike perform 80/70 Calories.

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