Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry 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 – 6 minute AMRAP:

  • 10 Quadruped Alternating Shoulder Taps

  • 10 Band Pull-Aparts

  • 5/side Single Arm Kettlebell Push Press

  • 5 Scapula Pull-ups

  • 5 Hanging Hollow Rocks

• C – Movement specific review/instruction – Push Press + Push Jerk

• 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 Double Kettlebell Push Press

+

20 Alternating Plank Shoulder Taps

Start at a moderate load and build each set as deemed fit. Make sure you are coming to the full Front Rack positioning with the Kettlebells, Knuckles should be around your chin/sternum area.

2b) 30:00 – 60:00 – Every 5:00 x 6 sets:

Sets 1/3/5 – 400m Run + 20 Burpee-to-Target

Sets 2/4/6 – 15 Knees-up + 100 Single-unders + 200m Kettlebell Farmers Carry

Pick efforts, reps, etc. that you can maintain for all 3 cycles.

Accessory:

3) Weightlifting – Bench Press: 5 sets of 8

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

4) Gymnastics – Paralette Handstand Push-up: “X” Reps Every 1:30 x 7 sets

You pick the reps, deficit, and whether you want to work kipping or strict.

5) Trunk – GHD Sit-up Hold: Accumulate 3 minutes

Hold right at parallel. Add load if this is easy.

6) Accessory – Rope Cable Tricep Press Down: 3 sets of 30

Rest 90-120 seconds between sets.

7) Pre-Hab – 3-5 sets of:

50ft Inchworm + Shoulder Tap

7/side Half Kneeling Bottoms Up Kettlebell Press

10 Banded Scap Punches

20 Banded External Rotations

For quality, not for speed.

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