Author: Jade

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 5 Dumbbell “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Dumbbells over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 10/side Standing Split Stance Landmine Press + 20 Banded Face Pulls Start at a moderate load and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Banded Bent Over Lat Press Down 5 Clean Pulls 5 Front Squats Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 10 Banded Sumo Stance Kettlebell Deadlifts 20 Ball Slams 30/25 Calories Ski/Bike/Row Scale as needed. We want you having around a minute of rest. Push this as a high effort interval, recover, and try and repeat matching your pacing/times. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Strict Chin-ups 15 Alternating Dumbbell Plank Pass Throughs 20 Russian Kettlebell Swings Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1 mile Easy Warm-up B – 5K Run Performed As – 5 sets of – 800m @ 5K Pace/200m @ Active Recovery C – 5-10 minute…