Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Pause Glute Bridge Ups 5 Banded Pass Throughs 5 Wall Therapy Squats Take your time and get your hips open and Glutes firing. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets – Overhead Squat: 1 set of 7 @60-65% 2 sets of 5 @70-75% 3 sets of 3 @75-85% 4 sets of 1 @85%> Use your loading from 2 weeks ago for your percentages. Work through the percentage ranges based on feel. If things feel good, go heavy, there may already be another new 1RM there, and if things feel off, keep the lifts lighter and more manageable. 1c) 35:00 – 45:00 – AQAP: 50 Hang Power Cleans 115/75 40 Box Jump Overs 24/20 40 Front Squats 115/75 30 Box Jump Overs 24/20 Scale as needed. Accessory:…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 100 Double-unders 50 Alternating Dumbbell Snatch 70/50 35 Toes-to-bar Scale as needed. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Supinated Strict Pull-ups 20 Alternating Front Rack Lunges 155/105 Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups 2 Squat Snatches 135/95> Pick…