Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running 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:

    • 4 Alternating, Underswitch to Crab Reach

    • 6 Plank To Down Dog With Pause

    • 8 Cossack Lunge

  • C – Movement specific review/instruction – Snatch

  • 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 – 29:00 – Every 1:00 x 9 sets:

Station 1 – 5/side Single Leg Landmine Romanian Deadlift

Station 2 – 5/side Knee Over Toe Split Squat

Alternate movements each minute. Focus on position and quality of movement first, loading second.

2b) 30:00 – 42:00 – Every 1:30 x 8 sets:

10 Low Handle Cossack Lunge

+

10 Landmine Squat To Alternating Single Arm Press

Start with a comfortable load and build through each set as deemed fit.

2c) 42:00 – 50:00 – Every 2:00 x 4 sets:

10 Single Arm Cuban Press

20 second Plank Hold on Large Band

30 Side Hollow Lifts

Some new movements for most here. Take your time and focus on getting them dialed in right.

2d) 53:00 – 60:00 – 7 minute AMRAP:

4 Strict Chin-ups

8 Band Assisted Pistols

48 Single-unders

Scale as needed.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – Every 1:00 x 10 sets 12/8 Calories Easy

B – 6 sets of  – 300m Easy + 150m Moderate + 100m Sprint – Rest 2 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on consistent efforts on each of your respective pieces/paces.

4) Weightlifting – Bamboo Bar Snatch Strict Press: 4 Reps Every 1:00 x 10 sets

Keep it light, focus on good control.

5) Gymnastics – False Grip Ring Pull-up: 7 sets of 3

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Skills – Box Breathing: 5 minutes

7) Trunk – Kettlebell Windmill: 4 sets of 7/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

8) Accessory – Single Arm D-Handle Cable Pull-Down: 5/side Every 1:00 x 10 sets

Keep it light and focus on a good hard contraction at the peak of the movement.

9) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 5/side Lateral Single Arm Lat Press Down

Station 2 – 10 Crossover Symmetry Face Pulls

Station 3 – 30 second Glute Bridge Hold

Focus on clean movement and good activation.

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