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:

    • 3 Per Side Hip Air Plane

    • 5 Banded Pass Through

    • 20 Pogos

    • 3 Vertical Leaps

  • C – Movement specific review/instruction – Single Arm Dumbbell 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 – 30:00 – Every 1:15 x 8 sets:

1 Muscle Clean +

1 Below The Knee Muscle Clean +

1 High Hang Muscle Clean +

1 Push Press

Use a comfortable load, this is a great opportunity to work through all the positions of the Clean to make sure you are hitting all positions in the movement. Only build loading if movement patterns are solid.

2b) 31:00 – 41:00 – Every 2:00 x 5 sets: 5 Sumo Stance Deadlifts

Start at a moderate loading and build to a heavy 5 for the day.

2c) 45:00 – 60:00 – 15 minute AMRAP:

20 Single Arm Dumbbell Squat Cleans 50/35

20 Box Jump Overs 24/20

20 Single Arm Dumbbell Push Press 50/35

Scale as needed. For both of the Dumbbell movements split the reps evenly, how your break them up is up to you.

Accessory:

3) Monostructural Conditioning – Assault Bike/Echo Bike:

A – 1 mile Easy Warm-up

B – 3 x 7 minutes Max Calories – 3 minutes Easy Walk

C – 1 mile Easy Cool-down

Work for consistent efforts on part B.

4) Weightlifting – Snatch Push Press + Snatch Balance: Establish a Heavy Set for the Day

Don’t spend more than 20 minutes on this.

5) Gymnastics – Russian Dips: 5 sets of 5-8 reps

Rest 90-120 seconds between sets.

6) Trunk – Single Arm Farmers Carry: 4 sets of 100ft/side

Every 25ft perform 3 Suitcase Deadlifts. Rest 30 seconds between sides, 60 seconds between sets.

7) Pre-Hab – 3-5 sets of:

50′ DB Marching Walk

10, Deadbug Hold + Single Arm Serratus Punch

1:00 Max Quality Glute Bridge Ups On 6-12″ Box

For quality, not for time.

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