Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Tempo Back Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Front Squats 135/95 Scale as needed. Barbell taken from the floor. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Barbell Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 75/55 Workout goes 3+3, 6+6, 9+9,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Kettlebell Deadlifts 10 Air Squats Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little. 1b) 10:00 – 45:00 – AQAP: 10 rounds of… 7 Burpees 7 Pull-ups Then…10 rounds of… 3 Power Clean + Push Jerk 75/55 2 Hang Power Snatch 75/55 1 Overhead Squats 75/55 Then…10 rounds of… 15/12 Calories Ski/Bike/Row 10 Alternating Pistol Squats Scale as needed. Have fun, don’t get lost on your rounds. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minutes Easy Warm-up B – 7 sets of – :30 Hard/:30 Active Recovery C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts. 3) Weightlifting…