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:

    •  5 Plank To Down Dog w/Pause

    • 10 V-Ups

    • 15 Air Squats

  • C – Movement specific review/instruction – Wall Ball

  • 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 1:00 x 10 sets:

Sets 1-5 – 3 Hang Muscle Snatch

Sets 6-10 – 3 Hang Power Snatch

Use this as volume positional work. Work from whatever Hang Position you’ve establish technical competency with. If you’re still trying to figure things out, stick to that Hi-Hang position.

2b) 32:00 – 42:00 – Every 2:00 x 5 sets:

4-8 Ring or Bar Dips

+

4 Snatch Pulls

Use assistance or add loading as deemed fit for the Dips. Reset your hips and start position between each Snatch Pull, take your time and focus on the positioning and quality of movement.

2c) 45:00 – 60:00 – Every 5:00 x 3 sets:

20 Box Jump Overs 24/20

30 Knees-up

40 Wall Balls 14/8

Scale as needed.

Accessory:

3) Monostructural Conditioning – 60 minute AMRAP:

50 Cal Assault Bike

100m Reverse Sled Drag

40 Cal Ski Erg

100m Sled Drag

300m Run w/Wreck Bag

Pace, have fun, you pick the sled and bag weight.

4) Weightlifting – Push Press: 3 Reps Every 1:00 x 12 sets @ 60%

Use this as an opportunity to focus on good positioning and being super aggressive with your leg drive.

5) Gymnastics – Paralette Complex – 5 sets of:

3 Cycles of…

3 Push Ups

Shoot Through

3 Dips Shoot Back

Rest 2-3 minutes between sets.

6) Trunk – Side GHD Sit-ups: 4 sets of 10-15/side

Rest 90-120 seconds between sets.

7) Accessory – Wide Grip Lat Pull-Down: 5 sets of 5

Rest 90-120 seconds between sets.

8) Pre-Hab – 12 minute AMRAP:

10 Pause Lat Pull Overs

100ft/side Single Arm Front Rack Carry

10/side Single Leg Hip Extension

For quality, not for time.

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