Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball Box Step-ups 100/70 @ 24/20 Station 2 – D-Ball On Shoulder Squats 100/70 Station 3 – Lateral Box Jump, Step Down 24/20 Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 70/53 1-5 Strict Ring Muscle-ups 30 Russian Kettlebell Swings 70/53 Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 150/100 10 Chest-to-bar Pull-ups 10 D-Ball Over the Shoulder 150/100 5…