Macro – Extended Conditioning Emphasis – Week 12 of 12

Micro – Running 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:

  • 100m Run

  • 10 Alternating Squat Hold w/Reach Overhead

  • 10 Hanging Hollow Rocks

  • 10 Single Dumbbell Romanian Deadlifts

• C – Movement specific review/instruction – Single Arm Dumbbell Snatch

• 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.

2) 20:00 – 60:00 – 4 sets of 8 minute AMRAP/2 minutes Rest:

Set 1 – 800m Run + 20/15 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch 70/50

Set 2 – 800m Run + 20/15 Calories Ski/Bike Row + Max Wall Balls 20/14

Set 3 – 800m Run + 20/15 Calories Ski/Bike Row + Max Toes-t0-bar

Set 4 – 800m Run + 20/15 Calories Ski/Bike Row + Max Dumbbell Box Step-ups 50/35 @ 24/20

Scale as needed, on the distances, we want you getting at least 2 minutes on each of the respective movements.

Accessory:

3) Weightlifting – Bottoms-up Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics – Ring Swings: 5 sets of 10-20 reps

Rest 90-120 between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Accessory – Double Kettlebell Front Rack Deficit Reverse Lunge: 4 sets of 8/side

Rest 90-120 seconds between sets. You choose the deficit.

7) Pre-Hab – 3-5 sets of:

10 Band Resisted Deadbug

10 Banded Single Leg Hamstring Curl With Pause

10 Cossack Lunges With Pause in Bottom

100ft/side Single Arm Overhead Carry

For quality, not for time.

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