Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cows 10 Alternating Lunges 15 Banded Good Mornings Take your time and focus on good range of motion and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Pause Landmine Squats + 10 Alternating Medball Cossack Squats For the Landmine Squats pause in the bottom for 2-3 seconds on each rep. Hold the Landmine in the Goblet position. Build loading as deemed fit from one set to the next. For the Cossack Squats focus on range of motion over loading and ultimately treat this just as much as a mobility drill as it is exercise. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet,…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 8 Ring Rows 8/side Single Arm Dumbbell Push Press 64 Single-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 10 Push-ups Station 2 – 8/side Single Arm Bent Over Kettlebell Row Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. 1d) 40:00 – 45:00 – 5 minute…