Macro – Extended Conditioning Emphasis – Week 10 of 12

Micro – Running Emphasis – Week 2 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:

    • 20 Plank Alternating Shoulder Taps

    • 10/side Staggered Stance Good Morning

    • 5 Burpees

  • C – Movement specific review/instruction – Bench 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 – 30:00 – Every 2:00 x 5 sets: 5 Dead-Stop Deadlifts

Start around 60% of your 1RM or so and build as heavy as deemed fit. Set the bar Dead on the floor each rep.

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

Start around 60% of your 1RM or so and build as heavy as deemed fit.

2c) 42:00 – 50:00 – 8 minute AMRAP for Quality:

8/side Single Leg Kettlebell Romanian Deadlift

8/side Half Kneeling Single Arm Dumbbell Strict Press

16 Banded Good Mornings

16 Banded Tricep Press Downs

Take your time and focus on good positions. For Unilateral movements perform all reps on 1 side before switching to the other.

2d) 53:00 – 60:00 – 7 minute AMRAP:

15 Hang Power Cleans 115/75

15 Push-ups

Scale as needed. Clean weight should allow for unbroken sets.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 4 sets of…

  • 3 minutes @ Moderate Pace

  • 1 minute @ Active Recovery

  • 2 minutes @ Moderately Hard Pace

  • 1 minute @ Active Recovery

  • 1 minute @ Hard

  • 1 minute @ Active Recovery

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on trying to keep each of your respective paces similar across each set.

4) Weightlifting – Behind the Neck Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Perform in your Jerk Grip. Build as heavy as deemed fit.

5) Gymnastics – Handstand Walk: 10 minutes Practice

Work on any facet of getting upside down.

6) Trunk – Medball Russian Twists: 3 sets of 30

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

7) Accessory – Safety Bar Good Morning: 4 sets of 12

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

8) Pre-Hab – 3-5 sets of:

3/side Hip Airplanes

10 Alternating Pause Bird Dog

20 Banded Glute Bridge-ups

30 seconds/side Bottoms-ups Kettlebell Front Rack Hold

For quality, not for time.

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