Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk 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 – 5 minute AMRAP:

    • 50 Single-unders

    • 5/side Single Arm Dumbbell Push Press @ Tempo 1.1.3

    • 10 Kang Squats

  • C – Movement specific review/instruction

  • 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 2:00 x 5 sets: 3 Back Squats

Start around 70% of your 1RM and build each set as deemed fit. Try and finish with a heavy triple for the day.

2b) 35:00 – 60:00 – Every 5:00 x 5 sets:

400m Run

50 Double-unders

10 Dumbbell Thrusters 50/35

10 Dumbbell Shoulder-to-Overhead 50/35

10 Dumbbell Front Squats 50/35

Scale as needed. We want you getting at least 1 minute of rest the first round without the effort being a max effort. If you’re injured or running causes an old injury to flair up subs for machines are the following…Ski/Row 500/450m, C2 Bike 1000/900m, Assault Bike 1200/1100m.

Accessory:

3) Monostructural Conditioning – Bike Erg: 30-60 minutes

Easy-to-moderate pace, get on and go steady.

4) Weightlifting – Push Press: 5 sets of 5

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

5) Gymnastics – Handstand Walk: “X” Distance Every 1:00 x 10 sets

Pick a distance you can maintain in unbroken sets.

6) Skills – Double or Triple-unders: 5-10 minutes Practice

Work on whichever movements you aren’t proficient in.

7) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale load as needed for desired stimulus. This is NOT for time but for quality.

8) Pre-Hab – 3-5 sets of:

10 Wall Therapy Squats

10 Steps/direction Monster Walk

10/side Banded Clam Shells

10 Band Pull-Aparts

10 Banded External Rotations

30 seconds/side Single Arm Overhead Kettlebell Hold

For quality, not for time.

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