Author: Jade

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Quad Stretch 10 PVC Pipe Pass Throughs 10 Scapula Push Up + Reach For Opposite Foot Get yourself warm and moving. 1b) 15:00 – 45:00 – 30 minute AMRAP: 50/40 Calories Ski/Bike/Row 40 Box Step-ups 30 Russian Kettlebell Swings 20 Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes Get outside and get some fresh air. Throw on a weight vest or backpack if you want. 3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day Don’t spend more than 20 minutes on this. Taken from the rack. 4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps Rest 90-120 seconds between sets. 6) Posterior Accessory – Reverse Hyper: 5 sets of 5…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) –  10 Banded Good Mornings + 10 Tuck Crunches Sets 7-12 – (19:00 – 25:00) 10/side Kettlebell Suitcase Deadlifts Scale output as needed to complete within the minute. Pick loading you can maintain for all 6 sets of each movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 150 Single-unders 25 Wallballs 15 Ring Rows 10 Box Jumps Scale as needed. Accessory: 2) Monostructural Conditioning – Run – 4 sets of:…