Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up:

    • 2 minutes Ski/Bike/Row

    • 3 sets of – 5 Banded Pass-Throughs + 10 Banded No-Moneys + 10 Pause Scapula Push-ups

  • C – Movement specific review/instruction – Kettlebell Snatch

  • 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 – 32:00 – Every 2:00 x 6 sets:

7 Bench Press

+

21 Kettlebell Swings 35/26

Start with a moderate load with the Bench Press and build each set as deemed fit. If classes are busy, slide a bench back and forth and share with a person. Stimulus is to get off the Bench and start the swings as quickly as possible.

2b) 32:00 – 47:00 – Every 3:00 x 5 sets:

15 Box Jump Overs 24/20

15 Dumbbell Hang Power Cleans 35/25

15 Push-ups Off Of Dumbbells

Pick weights, heights, etc. that you can maintain for all 5 sets. Remaining time in the 3 minute window can be spent on your machine as Active Recovery if desired.

2c) 50:00 – 60:00 – 10 minute AMRAP:

30 Double-unders

25 Single Arm Kettlebell Push Press 35/26

30 Double-unders

25 Single Arm Kettlebell Snatch 35/26

Athletes choice how to break-up the weighted movements, they are 25 total reps. If you aren’t comfortable Snatching a Kettlebell opt to a Dumbbell from the Hang Position.

Accessory:

2) Monostructural Conditioning – 60 minute AMRAP:

2,000m Ski Erg

40 Calories Assault Bike

Perform in Zone 2/3 at an easy-to-moderate tempo.

3) Weightlifting – Every 1:00 x 21 sets:

Sets 1-7 – 1 Snatch High Pull + 1 Muscle Snatch

Sets 8-14 – 1 Snatch Pull + 1 Power Snatch

Sets 15-21 – 1 Snatch

Load as deemed fit based on how you feel for the day.

4) Gymnastics – Handstand Push-up Negatives: 3 Reps Every 1:00 x 12 sets

Lower yourself as slow as you can to the floor.

5) Trunk – Side Plank Hold Off of Ring: 5 sets of 10-30 seconds/side

Pick a time that you can maintain for all 5 sets. Rest 60 seconds between sets.

6) Accessory – Banded Seated Safety Bar Good Morning: 4 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over tension/load.

7) Pre-Hab – 3 sets of:

10 Reps Each Bent Over YAT

30 seconds/side Single Arm Overhead Dumbbell Hold

For quality, not for speed.

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