Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 3 minutes Ski/Bike/Row Then…AMRAP… 5/side Staggered Stance Air Squats 10 Alternating Plank Up Downs 10 Good Mornings 5 Squat-Stand-Squat-Stand Drill Increase the intensity on the machine each minute you’re on it. Good Mornings can be done with just bodyweight or any item you’d like, Barbell, Medball, Dumbbell, etc. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 10/side Medball/D-Ball Bear Hug Split Squat + 10-20 Hollow Rocks Pick a loading that you can at least maintain for all 5 sets, ideally you should try and build heavier through each set as deemed fit. Perform all reps on 1 leg before switching to the other side. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 10/side Dumbbell Single Arm Overhead Box Step-up Pick a load you can at least maintain, or build upon. Ideally the goal…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 15 Dumbbell Bench Press + 15 Abmat Sit-ups Sets 4-6 (18:00 – 24:00) – 10 Dumbbell Bench Press + 15 Abmat Sit-ups Sets 7-9 (24:00 – 30:00) – 5 Dumbbell Bench Press + 15 Abmat Sit-ups Try to pick loading that you can keep fixed for each rep range. For instance your first 3 sets might be with 25lb Dumbbells, then 35lbs for sets 4-6, and finally 50lb Dumbbells for sets 7-9. If you’re looking for additional conditioning work, fill whatever rest time you have with easy to moderate effort…