Author: Jade

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 1 – 40 seconds Ski/Bike/Row 2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe 3 – 5-10 Box Jump (Step Down) 4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps Get some blood flowing and those hips and back warmed up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Box Jumps Use this as an opportunity to work on your proficiency in the Box Jump. Focus on your cycle time, maybe use this as an opportunity to work on rebounding. 1c) 20:00 – 32:00 – Every 1:30 x 8 sets: 7/side Single Arm Dumbbell Push Press + 10-15 Hollow Rocks Start at a moderate load and build to a heavy set for the day for the Push Press. Perform all reps on 1 side before switching to the other….

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Face Down Alternating Scorpions 10 Band Pull-aparts 5 Pause Overhead Squats, Back Squats or Goblet Squats   Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality. 1b) 10:00 – 28:00 – Every 2:00 x 9 sets: Station 1 – 10/side Landmine Split Squats Station 2 – 15 Landmine Pause Squats Alternate between the two movements for a total of 5 sets on Station 1, and 4 sets on Station 2. Start with a moderate load and build as deemed fit. For the Pause Squats, hold the bottom position for 1-2 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1 Dumbbell + 1 Kettlebell) Load heavy as possible and…