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:

  • 2 Inchworm + Push-ups

  • 5 Vertical Leaps

  • 15 Russian Kettlebell Swings

• C – Movement specific review/instruction – Power 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.

2) 20:00 – 60:00 – Every 5:00 x 8 sets:

0:00 – 2:00 – 25/20 Calories Ski/Bike/Row

2:00 – 3:00 – 5 Hang Power Cleans

3:00 – 4:00 – 15 Dumbbell Shoulder-to-Overhead 35/25 + Max Burpees

4:00 – 5:00 – Rest

Stimulus for today is to work on your shorter efforts and your short recovery periods. For the machine the goal is to hit the calories at a hard, but sustainable pace…for Assault Bikes sub to 20/15 calories, and if you’d like to run you can sub a 300m Run. For the Cleans, the goal is to build to a heavy set for the day, start at a comfortable load and build as you deem fit. Finally for the 3rd “station” you are working for the entire minute, trying to sprint for that minute. Both “stations” 1 + 2 there should be some shorter rest 20-40 seconds, and then station 3 is all work. Finally your last minute in the set focus on recovering, getting your heart rate down as quickly as possible and getting ready to repeat the effort.

Accessory:

3) Weightlifting – Deficit Clean Pull: 4 sets of 4 @ 80%>

Rest 2-3 minutes between sets. Stand on a 2-3″ riser. Build as heavy as deemed fit. Set the bar Dead on the floor each rep. Use straps if you have them.

4) Gymnastics – Ring Dips: 7 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

5) Trunk – Seated L Leg Lift Overs: 5 sets of 20

Rest 60 seconds between sets. Perform this with your back up against a wall, pick an object based on your ability, and pick legs up over object to the other side and then alternate to the other side, each direction is a rep.

6) Accessory – Staggered Stance Good Morning: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over loading.

7) Pre-Hab – 3-5 sets of:

15 Reverse Hyper

10/side Single Arm Banded Press + 30 second Overhead Hold

30 second Table Top Hold

15 Banded Pull-Throughs

For quality, not for time.

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