Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry 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:

  • 1 minute/side Banded Lat Stretch

  • Then 2-3 sets of…

  • 10 Alternating Lunges

  • 10 Pause Glute Bridge-ups

  • 10 Hollow Rocks

• C – Movement specific review/instruction – Overhead Lunge

• 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 – 30:30 – Every 1:30 x 7 sets: 4 Back Squats @ 60%>

Start with a comfortable load and build each set as deemed fit. 

2b) 31:00 – 41:00 – Every 1:00 x 10 sets: 6 Alternating Overhead Lunges

Start light and build each set as deemed fit. Can be taken from the rack. Your choice to forward or reverse step.

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

10 Front Squats 185/135

200m D-Ball Bear Hug Carry

Scale as needed. Bar is taken from the floor, Squat Clean can count as the first rep. We want you having at least 1 minute of Rest.

Accessory:

3) Monostructural Conditioning – Echo/Assault Bike:

A – 5-10 minutes Easy Warm-up

B – “Death By” Calories – 1 Calorie Minute 1, 2 Calories Minute 2, 3 Calories Minute 3, and so on until failure

C – 5-10 minute Easy Cool-down

Rest as needed between parts.

4) Skills – 20 minute Full Body Scan Medititation:

5) Trunk – Tall Kneeling Landmine Anti-Rotations: 5 sets of 10 Alternating

Rest 60 seconds between sets.

6) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side

Rest 90-120 seconds between sets.

7) Pre-Hab: 400m Reverse Sled Drag

Use a weight that is moderate and allows you to move the entire time.

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