Author: Jade

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 Chest-to-bar Pull-ups Then…10 rounds of… 3 Power Clean + Push Jerk 115/75 2 Hang Power Snatch 115/75 1 Overhead Squats 115/75 Then…10 rounds of… 15/12 Calories Ski/Bike/Row 15 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….

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 5 Snatch Grip Deadlift 10 Lunges Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Hang Snatch + Snatch Start around 60% of your 1RM and build as deemed fit. Both reps are full Squat. Drop the bar and reset on the floor after the Hang Snatch. 1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 5 Snatch Grip Romanian Deadlifts w/3 second Pause Load as deemed fit. Hold the bottom position for 3 seconds on each rep. 1d) 36:00 – 45:00 – Every 5:00 x 2 sets: 108 Double-unders 18 Dumbbell Squat Clean Thrusters 50/35 108 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B –…