Macro – Extended Conditioning Emphasis – Week 1 of 12

Micro – Trunk Emphasis – Week 1 of 4

It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks.

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 100-150m Run

Station 2 – 3 Inchworm + Push-up + 10 Air Squats

Station 3 – 40 seconds Step-ups (second set Perform w/Wall Ball)

Get yourself warm, breathing and ready to go!

1b) 9:00 – 45:00 – Every 6:00 x 6 sets:

Sets 1+4 – 600m Run + 50 Wall Balls 14/8

Sets 2+5 – 600m Run + 40 Stink Bugs

Sets 3+6 – 600m Run + 30 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20

This workout is written with a stimulus in mind that our average athlete at CVCF can hold an 8 minute mile pace in running/interval workouts. If you are significantly faster than that great, you’ll have more rest, if you’re slower you’ll need to scale either your distance or your reps on the secondary movement. This workout is designed to be about 2:30-3:00 worth of running and 2 minutes on the secondary movement. Wall Balls should be able to be done in 2-3 sets, scale to a weight that allows you to do this…you will never gain Wall Ball capacity by using a ball that is too heavy and only being able to do 5-10 reps at a time, this is a high volume/capacity movement so use an appropriate weight. Scale the gymnastics as needed…you should be able to perform 12-15 reps unbroken fresh of whatever movement you’re using, if you can’t either consider scaling the movement or bring the volume of reps down a little. If you are injured and physically can’t run or running flairs up an old injury substitutions for machines are the following…Ski/Row 750/675m, Bike Erg 1500/1350m, Assault Bike 1800/1600m.

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