Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 2 Pause Back Squats Start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the bottom position for 2-3 seconds on each rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Barbell Front Rack Alternating Lunges Start with a moderate loading and build each set as deemed fit. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 – 9 minute Up Ladder: 3…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Alternating Pistol Squats 60 Alternating Dumbbell Plank Rows 70/50 40 Weighted Abmat Sit-ups 70/50 20 Bar Muscle-ups Scale as needed.  Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed fit. 4) Gymnastics Conditioning – AQAP: 30 Ring Rows…