Macro – Extended Conditioning Emphasis – Week 10 of 12

Micro – Running Emphasis – Week 2 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:

  • 1 minute/side Samson Stretch…Then AMRAP…

  •  100m Run

  • 10 Medball Squat

  • 5 Scap Pull-ups + 5 Hollow Rocks

• C – Movement specific review/instruction – Box Step-up

• 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.

2) 20:00 – 60:00 – Every 10:00 x 4 sets:

Sets 1+3 –

• 600-400-200m Run

• 30-20-10 Wall Balls 14/8

• 15-12-9 Pull-ups

Sets 2+4 –

• 600-400-200m Run

• 21-15-9 Dumbbell Box Step-ups 35/25 @ 24/20

Scale as needed. Alternate between the two sets. Athletes should have anywhere from around 2 to 4 minutes worth of rest. If these intervals are taking longer than 8 minutes scale back the reps appropriately to finished in the desired time frame.

Accessory:

3) Weightlifting – Front Squat: 4 sets of 2

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics – Rope Climb: 3-5 sets of 3-5 reps

Rest 2-3 minutes between sets. You choose the sets/reps based on your capacity. Work time shouldn’t be much over 60 seconds.

5) Trunk – Sandbag Carry: 6 x 100ft

Rest 90 seconds between sets. Carry as heavy as deemed fit.

6) Accessory – Single Arm Kettlebell Front Rack Bulgarian Split Squat: 5 sets of 6/side

Rest 90-120 seconds between sets. Perform all rep on 1 side before switching to the other. Build as heavy as deemed fit.

7) Pre-Hab – 3-5 sets of:

10 Steps Monster Walk Each Direction

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

10/side Single Arm Dumbbell Row

10 Band Pull-Aparts

For quality, not for time.

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