Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets: Station 1 – 5/side D-Ball On Shoulder Pause Squats + 30 second Front Plank Hold Station 2 – 5/side Hip Air Plane w/Band Assistance For the D-Ball Pause Squats perform the pause just above the Parallel position on the descent of the movement. Start with a moderate load and build as deemed fit. Hold the pause for 1-2 seconds on each rep. Scale the time on the Front Plank as needed based on how long you take to get through the…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Air Squats 10 Kettlebell Romanian Deadlifts 10 Down Dog + Calf Stretch Start slow and pick-up your intensity through each round to get yourself good and warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike Then…5 rounds of… 10 Dumbbell Deadlifts 15 Wall Balls 20 Box Jumps Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: 5000m Every 3:00 Perform 5 Strict Press @ 60% of 1RM Workout starts with the Strict Press. You may perform these from the rack. 3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch Start around 60% of your 1RM. Build…