Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

• A – Review of Programming and Class Flow

• B – Warm-up – 7 minute AMRAP:

  •  10 Alternating Quad Stretch

  • 5 Supinated Scapula Pull-ups

  • 5/side Barbell/Kettlebell Suitcase Deadlift

  • 5 Burpees

• C – Movement specific review/instruction – Burpee Deadlift

• 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 – 40:00 – Every 1:00 x 20 sets:

Station 1 – 15-30 seconds Supinated Chin Over Bar Hold

Station 2 – 5/side Half Kneeling Lateral Medball Slam

Station 3 – 5/side Deadstop Barbell Suitcase Deadlifts

Station 4 – 10-20 Bent Over Dumbbell Piston Rows

Station 5 – 10-20 Barbell Roll-Outs

Rotate through the 5 stations for a total of 4 cycles. For the Chin Over Bar Hold use assistance as needed, we’d rather see you holding longer with assistance and getting a solid isometric contraction versus only being able to hold for 5-10 seconds with your bodyweight. Use the leather Medicine Balls for the Ball Slams today so you can catch them off the rebound from the floor.

2b) 45:00 – 60:00 – 15 minute Partner AMRAP:

Partner A – 100m Sled Drag 205/160

Partner B – Max Dumbbell Burpee Deadlifts 50/35

Partner A Drags the Sled, while Partner A is dragging, Partner B does as many Burpee Deadlifts as they can. The Sled is the round changer, when Partner A gets back from first Sled Drag you flip flop, and continue in this order for the 15 minutes. Regardless of class size, find someone to partner with as this is how the workout is designed to be done. Find someone who is working with the same sled load. Sled Loading is the following…

• Move – 2 Blue + 1 Green/1 Blue + 1 Green
• Power – 3 Blue/2 Blue
• Sport – 4 Blue/3 Blue

Accessory:

3) Monostructural Conditioning – Trail Run:

A – 5-10 minutes Easy Warm-up

B – 5K @ 80-90% Effort

C – 5-10 minute Easy Cool-down

Get outside, find a local trail system and enjoy the forest if you don’t get out regularly. Rest as needed between pieces.

4) Weightlifting – Barbell Bent Over Row: 5 sets of 10

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

5) Gymnastics – Bar Muscle-ups: 10-20 minutes Practice

Work on some drills/skills that you need to develop.

6) Meditiation – Feel Good:

7) Trunk – Pallof Press Hold @ Half Way: 5 sets of 30 seconds/side

Rest 60 seconds between sets.

8) Accessory – Wide Grip Lat Pull-Down: 5 sets of 5

Rest 90-120 seconds between sets.

9) Pre-Hab – 12 minute AMRAPFQ:

10/side Single Arm Banded Lat Press Downs

50’/side Single Arm Dumbbell Farmers Carry

100′ D-Ball Carry

For quality, not for speed.

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