Author: Jade

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 1:30 x 8 sets: Sets 1-4 (17:00 – 23:00) – 5-8/side Pause Single Arm Ring Row w/Rotation Sets 5-8 (23:00 – 29:00) – 5/side Half Kneeling Single Arm Dumbbell Press w/5 Second Negative + Kettlebell Front Rack Hold Pick reps/loading you are comfortable with to start and build each set as able. 1c) 29:00 – 39:00 – Every 1:00 x 10 sets: 10 Alternating Lunges + 10 Alternating Single Leg V-Ups Scale volume as needed so you can maintain your output through all…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 15 Banded Kneeling Hip Thrust With Dumbbell/Kettlebell Anytime remaining in the 2 minute window can be spent on your machine accumulating max calories. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5 Pause Dumbbell Deadlifts Start at a moderate load and build as deemed fit. For each rep, pause at the knee for 5 seconds. In the hold the focus should be on good tension in the hamstrings, tight back, and working to keep your scapulas retracted back and down. 1d) 35:00 – 45:00 – 10 minute AMRAP: 15/10 Cals Cardio 15 Dumbbell Thrusters 10 Alternating…