Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry Emphasis – Week 3 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:

  •  2 Inchworm + 4 Reach For Opposite Foot

  • 10 Pause Glute Bridge-ups

  • 10 Air Squats w/Plate

• C – Movement specific review/instruction – 1 +1/4 Front Squat

• 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 1/3/5/7/9 – 5/side Medball Single Leg Good Morning

Sets 2/4/6/8/10 – 5/side Goblet RNT Split Squat

Alternate each minute between the two movements. Focus on position and quality of movement first, loading second.

2b) 30:00 – 45:00 – Every 3:00 x 5 sets:

3 Seated Box Jumps

+

2 1 and 1/4 Front Squat +

2 Pause Front Squats +

2 Front Squats 

Start with a moderate load and build each set as deemed fit. Pause for 2-3 seconds in the bottom on each of the Pause Squats.

2c) 50:00 – 60:00 – 30-20-10 – AQAP:

Calories Ski/Bike/Row

Ball Slams 50/40

Scale as needed.

Accessory:

3) Monostructural Conditioning – Assault Bike: 30 sets of :30 @ Work Wattage/:30 @ 50% of Work Wattage

Consistent pacing through your two respective paces for the entire piece.

4) Gymnastics – Weighted Pistol Squat: 10 minutes Practice

Work on any piece of the puzzle that will help you develop a weighted Pistol Squat.

5) Skills – Unlock You Deep Squat:

6) Trunk – Turkish Get-up: 5 sets of 3/side

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

7) Accessory – Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets.

8) Pre-Hab – 12 minute AMRAP for Quality:

10/side Banded Lat Press Down w/Pause

10 Prone Swimmers

5/side Hip Cars

1:00 Glute Bridge Hold

For quality, not for speed.

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