Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 3 Box Jumps + 3 Front Squats Start with a comfortable Box Jump height, and work to build the height through the course of the sets…the goal isn’t to max out the Box Jump height, but to work to something that is moderately challenging. For the Front Squats work to get around 60-70% on the bar to start and build each set as deemed fit. Work to make sure the transition from Box Jump to Front Squat is as short as possible….

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Russian Kettlebell Swings 10/side Staggered Stance Good Mornings 5 Cat Cows 5/side Alternating Scorpions Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready. 1b) 15:00 – 27:00 – 12 minute AMRAP: 21 Deadlifts 185/135 15 Burpee Lateral Bar Hops 9 Calories Ski/Bike/Row Scale as needed. 1c) 27:00 – 35:00 – 8 minutes to Establish: 1RM Clean Take as many attempts as you want. Any type of Clean is acceptable. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Hang Power Cleans 75/55 50 Double-unders Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans. Accessory: 2) Monostructural Conditioning – Assault Bike: 30 sets of – 1 minute Work Wattage/1 minute 50% of Work Wattage Pick paces that…