Author: Jade

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 – Overhead Squat: Sets 1-3 (10:00 – 16:00) – 5 Reps @ 70-80% Sets 4-6 (16:00 – 22:00) – 3 Reps @ 75-85% Sets 7-9 (22:00 – 28:00) – 1 Rep @ 80-90% You should have establish a baseline last week. Our goal this week is to get volume and comfort in that 70-90% range. If you’re not feeling the heavier lifts trend towards the lower percentages. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 20 Alternating Pistols 15 Hang Power Cleans 95/65 5 Strict Handstand Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…