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 – 7 minute AMRAP:

    • Monster Walk Training Box R/L/F/B

    • 10 Deadbugs w/Kettlebell

    • 10 Alternating Lunges

  • C – Movement specific review/instruction – Back Rack Lunge + Back Squat

  • 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 – 32:00 – Every 2:00 x 6 sets:

4 Alternating Back Rack Reverse Lunges

+

4 Pause Back Squat

Start at a moderate load and build each set as deemed fit.

2b) 32:00 – 40:00 – Every 1:00 x 8 sets: 5-8 Tempo (0.1.3) Hip Thrusts

Focus on Tempo over loading. Increase load through sets as deemed fit.

2c) 45:00 – 60:00 – 15 minute AMRAP:

30/20 Calories Ski/Bike/Row

30 Alternating Band Assisted Pistol Squats

50m/side Mixed Grip Overhead/Farmers Kettlebell Carry 35+26/26+18

Scale as needed. Perform the Carry 50m, then switch sides. Heavier Kettlebell at the Farmers Position, lighter Kettlebell Overhead.

Accessory:

3) Monostructural Conditioning – Bike Erg: 8 x 2K

Rest 2 minutes between efforts. Moderate-to-Hard but be consistent.

4) Weightlifting – Above the Knee Blocks Power Clean: 7 sets of 2

Rest 90-120 seconds between sets. Build to a heavy double for the day.

5) Trunk – Single Arm Ring Plank Hold: 5 sets fo 20/side

Rest 60 seconds between sets.

6) Accessory – Single Leg Reverse Hyper: 5 sets of 5/side

Rest 90-120 seconds between sets. Focus on movement and control over loading.

7) Pre-Hab – 3-5 sets of:

1:00 Glute Bridge Hold w/Ball Between Knees

20 Cossack Lunges w/Pause

30 Alternating Single Arm/Leg Superman Arch Ups

For quality, not for time.

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