Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running 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 – 6 minute AMRAP:

    •  1 minute/side Banded Samson Stretch…then AMRAP…

    • 5/side Pause Single Leg Glute Bridge Ups

    • 10 Banded Good Mornings

    • 15 Air Squats

  • C – Movement specific review/instruction – 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 – 29:00 – Every 1:30 x 6 sets:

5/side Rear Foot Elevated Dual Kettlebell Tempo (3.1.0) Split Squats

+

10 Plank Hold + Kettlebell Pass Through

Start light. You choose the elevation you are comfortable with. Perform all reps on 1 leg before transitioning to the other. Focus on the Tempo over loading.

2b) 29:00 – 38:00 – Every 1:30 x 6 sets:

5 Dual Kettlebell Tempo (3.1.0) Sumo Stance Romanian Deadlift

+

5 1 and 1/4 Cyclist Front Squats

For the Cyclist Squats have your heels on a 2-3″ riser. For both movements increase load each round as deemed fit. Focus on maintaining Tempo on the RDL’s.

2c) 38:00 – 47:00 – Every 1:30 x 6 sets: 2 Front Squats

Start around 60% of your 1RM and build to a heavy double for the day based on how you’re felling.

2d) 52:00 – 60:00 – 21-15-9 – AQAP:

Deadlifts 135/95

Front Squats 135/95

Same loading for both movements…yes this means one movement will be considerably harder than the other, that OKAY.

Accessory:

3) Monostructural Conditioning – Run:

A – 800m Easy Warm-up

B – 3 x 1K @ Hard Effort – Walk 2 minutes

C – 800m Easy Cool-down

Rest as needed between parts.

4) Weightlifting – Every 1:00 x 12 sets: 1 Clean Pull + 2 Low Hang Power Clean

Use moderate loading that allows you to focus on crisp, snappy lifts.

5) Gymnastics – Bottom of Pistol Holds: 5 sets of 30 seconds/side

Rest 60 seconds between sets.

6) Trunk – Plank Knee Tucks on Swiss Ball: 5 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Single Arm Farmers Carry: 5 sets of 100m/side

Rest 60 seconds between sets.

8) Pre-Hab – 3-5 sets of:

25′ Monster Walk Right/Left

10 Single Leg Good Mornings

10 Alternating Bird Dog

Scale as needed.

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