Macro – Extended Conditioning Emphasis – Week 8 of 12

Micro – Carry 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:

    • 30 seconds Active Hang on Pull-up Bar

    • 10 Alternating Box Step-ups

    • 10 Hollow Rocks

    • 5/side Staggered Stance Goblet Good Morning

  • C – Movement specific review/instruction – Russian Kettlebell Swing

  • 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 – 30:30 – Every 1:30 x 7 sets:

4-6 Strict Chin-ups

+

10 Pronated Band Pull-Aparts

Use assistance or add load as deemed fit for the Chin-ups. If you are using assistance, make sure you are using just enough to get the prescribed reps done so that you are getting a strength oriented stimulus out of the movement. Focus on good positioning and a nice squeeze of your scapula at the finish of the Band Pull-Apart.

2b) 30:30 – 38:00 – Every 1:30 x 5 sets:

7 Bent Over Dumbbell Rows

+

7 Kettlebell Upright Rows

Start with a moderate load and build each set as deemed fit. Challenge yourself so that you are barely able to finish the reps on your last 1-2 sets.

2c) 38:00 – 48:00 – Every 2:00 x 5 sets:

10 Double Kettlebell Deadlifts

+

15 Russian Kettlebell Swings

Perform the Deadlifts with more of a Squat Stance with the Kettlebells between your legs. For the Swings focus on the ques given in warm-up, remembering that this movement is a Hip Hinge pattern and not a Squat pattern.

2d) 53:00 – 60:00 – 7 minute Up Ladder:

3 Dumbbell Box Step-ups

20 Single-unders

Workout is performed 3+20, 6+40, 9+60, 12+80, and so on until 7 minutes is up. Scale as needed.

Accessory:

3) Monostructural Conditioning – Run:

A – 5-10 minute Easy Warm-up

B – 3 sets of…

  • 200m – Rest 1 minute

  • 400m – Rest 2 minutes

  • 800m – Rest 3 minutes

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work for Hard, but maintainable efforts for each respective distance on Part B.

4) Weightlifting – Front Squat: 5 sets of 5 @ 70%

Rest 2-3 minutes between sets.

5) Gymnastics – Kipping Chest-to-bar Pull-up: 3-5 sets of 10-20 Unbroken Reps

Rest 2-3 minutes between sets.

6) Trunk – D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete.

7) Accessory – Alternating Dumbbell Bicep Curl: 3 sets of 20

Rest 90-120 seconds between sets.

8) Pre-Hab – 3-5 sets of:

15 Reverse Hyper

1 minute Belt Squat March

10 Ring Scap Rows

1 minute Front Plank Hold

For quality, not for time.

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