Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat/Tri Stretch Then AMRAP… 10 Alternating Quad Stretch 10 Alternating Toe-ups 10 Alternating Cossack Lunges 10 Pause Air Squat w/Small Plate In Front Get your legs active and your hips open, lots of squatting patterns today. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 12 Non-Stop Dumbbell Front Squats + 10 Jumping Medball Squats +  Remaining Time Easy Pace Box Step-ups For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. Remaining time can either be rest…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 PVC Pass Through + 10 Behind the Neck Snatch Grip Strict Press Station 3 – 10 Alternating Lateral Lunges w/Pause Increase the tempo on the machine each round to get your heart rate up and get your body warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1200m Assault Bike or 1000m C2 Bike or 500m Row/Ski  15 Push-ups 30 Abmat 45 Air Squats Scale as needed. Accessory: 2) Secondary Conditioning – Least Desired Machine: 40 minutes Max Calories Use the machine you like the least and get after it. 3) Weightlifting – Snatch Balance: 7 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Gymnastics – 5 sets of: 5 Bar Pull-Overs + 5 Strict Pull-ups Rest 90-120 seconds between…