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:

    • 3 Inchworm

    • 5/side Scorpions

    • 10 Banded Pull-Throughs

    • 30 second Deadhang

  • C – Movement specific review/instruction – Hang Power Clean

  • 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 – Every 1:30 x 10 sets:

Sets 1-3 – 7 Cycled Hang Power Cleans

Sets 4-6 – 5 Cycled Hang Power Cleans

Sets 7-10 – 3 Cycled Hang Power Cleans

Goal stimulus today is cycling the barbell. Only work loading as heavy as you’re able to keep the bar cycled…no stopping at the Hang or the Front Rack.

2b) 35:00 – 41:00 – Every 2:00 x 3 sets: 5 Clean Pulls @ 80%

Set the bar dead and reset your hips between each rep. If you’re unsure of your max/percentage use something that would be heavy for you to Clean.

2c) 41:00 – 50:00 – Every 1:30 x 6 sets: 5-8 Chin-ups

Add assistance/loading as deemed fit.

2d) 53:00 – 60:00 – 7 minute AMRAP:

100 Kettlebell Swings 70/53

Max Burpee Box Jumps 24/20

Scale as needed. Kettlebell load should allow for at least 30+ unbroken reps to start.

Accessory:

3) Monostructural Conditioning – Row: 10K

You choose the effort/pace/stimulus based on how you’re feeling today.

4) Weightlifting – Snatch Grip Pendlay Row: 5 sets of 8

Rest 90-120 seconds between sets. Load as deemed fit.

5) Gymnastics – Kipping Chest-to-bar Pull-ups: 3 sets of 10-30 reps

Pick a rep range you can hit unbroken for all 3 sets consistently. Rest 2-3 minutes between sets.

6) Trunk – Kneeling Banded Crunch Down: 3 sets of 30

Rest 90-120 seconds between sets.

7) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale as needed for desired stimulus. Scale as needed.

8) Pre-Hab – 3-5 sets of:

10 Scapula Pull-ups

10 Banded External Rotations

10 Banded Pull-Aparts

10 Slider Hamstring Curls

60 second Quadruped Hold

For quality, not for time.

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