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 – 6 minute AMRAP:

    •  5 Plank To Down Dog w/Pause

    • 10 V-Ups

    • 15 Air Squats

  • C – Movement specific review/instruction – Wall Ball

  • 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 – 30:00 – Every 1:00 x 10 sets:

Sets 1-5 – 3 Hang Muscle Snatch

Sets 6-10 – 1 Power Snatch + 1 Hang Squat Snatch

Use this to warm you up and prep your for the next piece. Loading for Part B should start at your finishing set here for Part A.

2b) 32:00 – 42:00 – Every 2:00 x 5 sets:

1-5 Ring Muscle-ups

+

1.1.1 Squat Snatch

Start your loading at the finish from Part A. Perform the desired Muscle-ups then perform 3 Single Snatches with 5-8 seconds rest between them. Drop and reset after each rep.

2c) 45:00 – 60:00 – Every 5:00 x 3 sets:

20 Box Jump Overs 24/20

30 Toes-t0-bar

40 Wall Balls 20/14

Scale as needed.

Accessory:

3) Monostructural Conditioning – 60 minute AMRAP:

50 Cal Assault Bike

100m Reverse Sled Drag

40 Cal Ski Erg

100m Sled Drag

300m Run w/Wreck Bag

Pace, have fun, you pick the sled and bag weight.

4) Weightlifting – Push Press: 3 Reps Every 1:00 x 12 sets @ 60%

Use this as an opportunity to focus on good positioning and being super aggressive with your leg drive.

5) Gymnastics – Paralette Complex – 5 sets of:

3 Cycles of…

3 Push Ups

Shoot Through

3 Dips Shoot Back

Rest 2-3 minutes between sets.

6) Trunk – Side GHD Sit-ups: 4 sets of 10-15/side

Rest 90-120 seconds between sets.

7) Accessory – Wide Grip Lat Pull-Down: 5 sets of 5

Rest 90-120 seconds between sets.

8) Pre-Hab – 12 minute AMRAP:

10 Pause Lat Pull Overs

100ft/side Single Arm Front Rack Carry

10/side Single Leg Hip Extension

For quality, not for time.

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