Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry 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:

    • 400m Run

    • Then 2-3 sets of…

    • 15 Russian Kettlebell Swings

    • 10/side Front-to-Back Leg Swings

    • 3 Inchworm + Push-up

  • 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 – Every 5:00 x 8 sets:

A – 0:00 – 3:00 – 400m Run

B – 3:00 – 3:30 – Max Unbroken Push-ups

C – 4:00 – 5:00 – 15 Dumbbell Deadlifts

Scaling/stimulus for this piece. For A, we want you having at least 30 seconds of Rest, adjust distance as needed based on running pace. For Part B this is one set, you have a cap of 30 seconds to get as many reps as you can in one set. Push your threshold, hold the plank and keeping trying to get one more rep. Scale the Push-up as needed so you can perform AT LEAST 10+ reps to start your first set. You choose the weight for the Dumbbells on the Deadlift, keep this fixed for all 8 sets.

Accessory:

3) Monostructural Conditioning – Row: 5K Easy

Easy steady state pace. Use this as an opportunity to focus on your technique/stroke.

4) Weightlifting – Below the Knee Power Clean from Blocks: 1.1 Every 1:00 x 15 sets

Drop and reset between reps. Start at around 50-60% of your 1RM and build as heavy as deemed fit.

5) Gymnastics – Every 2:00 x 7 sets:

25-50ft Handstand Walk +

5-10 Strict Handstand Push-ups

This is meant to be performed as a complex, walk your way right into the wall, and go right in the Handstand Push-ups. Scale volume, movements as needed.

6) Trunk – Medball GHD Sit-ups: 5 sets of 15

Rest 90-120 seconds between sets. You choose the load of the ball.

7) Accessory – Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Pre-Hab – 3-5 sets of:

50m/side Single Arm Dumbbell Overhead Carry

10 Banded Scapular Punches

10 Band Pull-Aparts

20 Baned Pull-Throughs

For quality, not for time.

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