Macro – Extended Conditioning Emphasis – Week 12 of 12

Micro – Running Emphasis – Week 4 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:

    • 3 Inchworm

    • 5/side Scorpions

    • 10 Banded Pull-Throughs

    • 30 second Deadhang

  • C – Movement specific review/instruction – Hang Power Clean

  • 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 – 35:00 – Every 1:30 x 10 sets:

Sets 1/3/5/7/9 – 10 D-Ball Bear Hug Good Mornings + 10-15 Slider Hamstring Curls

Sets 2/4/6/8/10 – 15-20 Ball Slams

Alternate between the two sets of movements. Pick loading/efforts that allow you to sustain the output for all 5 cycles.

2b) 35:00 – 41:00 – Every 2:00 x 3 sets: 100m Farmers Carry

You choose the loading and what you want to carry.

2c) 41:00 – 50:00 – Every 1:30 x 6 sets: 5-8 Chin-ups

Add assistance/loading as deemed fit.

2d) 53:00 – 60:00 – 7 minute AMRAP:

100 Kettlebell Swings

Max Burpee Box Jumps

Scale as needed. Kettlebell load should allow for at least 30+ unbroken reps to start.

Accessory:

3) Monostructural Conditioning – Row: 10K

You choose the effort/pace/stimulus based on how you’re feeling today.

4) Weightlifting – Snatch Grip Pendlay Row: 5 sets of 8

Rest 90-120 seconds between sets. Load as deemed fit.

5) Gymnastics – Kipping Chest-to-bar Pull-ups: 3 sets of 10-30 reps

Pick a rep range you can hit unbroken for all 3 sets consistently. Rest 2-3 minutes between sets.

6) Trunk – Kneeling Banded Crunch Down: 3 sets of 30

Rest 90-120 seconds between sets.

7) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale as needed for desired stimulus. Scale as needed.

8) Pre-Hab – 3-5 sets of:

10 Scapula Pull-ups

10 Banded External Rotations

10 Banded Pull-Aparts

10 Slider Hamstring Curls

60 second Quadruped Hold

For quality, not for time.

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