Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk 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:

  • 400m Run

  • Then 2-3 sets of…

  • 5 Pause Scapula Push ups + Press into Up Dog

  • 10 Box Jumps

  • 5 Empty Barbell Thrusters

• C – Movement specific review/instruction – Thruster

• 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 – 35:00 – 5 rounds AQAP:

200m Run

12 Thrusters 95/65

9 Bar Facing Burpees

Scale as needed.

2b) 40:00 – 60:00 – 20 minute AMRAP:

20 Calories Ski/Bike/Row

40 Abmat Sit-ups With Medball 20/14

20 Box Jumps 30/24″

40 Kettlebell Swings 53/35

20 DB Plank Rows 50/35

Scale as needed.

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