Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk 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 – 6 minute AMRAP:

  • 5/side Banded Strict Press

  • 10 Alternating Lunges

  • 20 Alternating Plank Shoulder Taps

  • 30 Jumping Jacks

• C – Movement specific review/instruction – Push Press

• 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 – 29:00 – Every 1:30 x 6 sets – Push Press:

Sets 1+2 – 7 Reps

Sets 3+4 – 5 Reps

Sets 5+6 – 3 Reps

Start around 50-60% of your 1RM and build each set to a heavy triple for the day.

2b) 30:00 – 60:00 – Every 10:00 x 3 sets:

800m Run

30 Burpees

30 Dumbbell Shoulder-to-Overhead 35/25

30 Dumbbell Front Rack Lunges 35/25

One pair of Dumbbells for both movements. Scale as needed, you should be getting at least 1 minute of rest, with as much as 3 of rest for fast athletes. If you are injured and can’t run, or running flares up an old injury sub to the following distances…1000/900m Row or Ski, 2000/1800m Bike Erg, 2400/2200m Assault Bike.

Accessory:

3) Weightlifting – Halting Jerk: 7 sets of 3

Rest 90-120 seconds between sets. Keep loading moderate and focus on clean, snappy lifts. Hold the bottom of the dip for 2-3 seconds each rep.

4) Gymnastics – Bar Dip: 5 sets of 8

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

5) Trunk – D-Ball Bear Carry: 400m

Use a weight that keeps this under 10 minutes. Keep track of time and number of attempts to complete.

6) Accessory – Kettlebell Front Rack Cyclist Squat: 3 sets of 20

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

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