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 – 10:00 – 10 minute Warm-up:

• 3 minute Easy Jog or Machine

• 30 seconds/side Samson Stretch

• 30 seconds/side Pigeon Stretch

• 30 seconds/side Banded Lat Stretch

• Remaining time AMRAP:

  • 10 Alternating Quad Stretch

  • 10 Alternating Toe-ups

  • 10 Alternating Plank Shoulder Taps

  • 10 Russian Kettlebell Swings

Get some blood flowing and opened up, spend additional time afterward stretching if you are very tight from “Murph.”

1b) 10:00 – 13:00 – 3 minutes: Deadlift Review

Grab a Barbell or PVC pipe, whatever is appropriate for you to review with.

1c) 18:00 – 28:00 – Every 2:00 x 5 sets:

5 Deadlifts

+

5/side Rear Foot Assisted Kettlebell Romanian Deadlift

Start around 60% of your 1RM and build each set as deemed fit. Reference last Friday for loading and try and work a little heavier. Keep a fixed weight for the RDL and focus on good position and activation.

1d) 28:00 – 38:00 – 10 minute AMRAP:

25 Kettlebell Swings 35/26

30 Double-unders

25 Abmat Sit-ups

30 Double-unders

Scale as needed.

1e) 40:00 – 45:00 – 5 minute AMRAP:

3/side Half Turkish Get-up

10/side Banded Pallof Press

For quality, not for speed.

Accessory:

2) Monostructural Conditioning – Bike Erg: 30 minutes

Moderate pace, flush out your legs if you did “Murph” yesterday.

3) Gymnastics – Strict Toes-to-bar: “X” Reps Every 1:00 x 10 sets

You pick the reps, something you can maintain unbroken. Use the stall bar if you have the capacity.

4) Skills – Educational:

5) Trunk – Kettlebell Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets. Load as deemed fit.

6) Accessory – D-Ball Single Leg Good Morning: 3/side Every 1:00 x 7 sets

D-Ball held at the Sternum. Focus on good control, take your time on the movement.

7) Pre-Hab – 3-5 sets of:

5 Cat Cow

5/side Hip Air Plane

100ft/side Single Arm Farmers Carry

For quality, not for speed.

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