Macro – Extended Conditioning Emphasis – Week 7 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 Banded Good Mornings

    • 10 Glute Bridge-ups

    • 10 Supermans

    • 10 Hollow Rocks

  • C – Movement specific review/instruction – Squat 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 – 29:00 – Every 1:00 x 9 sets:

5-10 Hip Thrusts

+

10 Box Jumps

Load the Hip Thrust as deemed fit. Keep the box height fixed for all sets. Use the Hip Thrust as a primer for you Box Jump.

2b) 29:00 – 38:00 – Every 1:00 x 9 sets: 5-10 Double Kettlebell Front Rack Kneel-to-Stand to Bottom of Squat-t0-Stand

Start light, keep reps fixed, adjust load up as deemed fit through the sets.

2c) 38:00 – 47:00 – Every 3:00 x 3 sets:

12 Dumbbell Romanian Deadlifts

+

24 Russian Kettlebell Swings

+ 

Remaining Time Ski/Bike/Row

Pick weight and stay fixed for all 3 sets.

2d) 52:00 – 60:00 – 8 minute AMRAP:

15 D-Ball Over the Shoulder

15 Dumbbell Front Squats

Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 12 x 600m – Rest 90 seconds

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on consistent, moderate efforts for Part B.

4) Weightlifting – Every 1:00 x 15 sets:

1 Power Snatch from Blocks Just Above Knee +

1 Snatch Balance

Keep loads moderate and focus on clean, snappy lifts.

5) Trunk – V-Ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3 sets of:

50ft Monster Walk Forward/Reverse/Left/Right

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

10 Banded Air Squats

100ft Marching Romanian Deadlift

For quality, not for time.

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