Author: Jade

WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load Warm-up appropriately to your working sets. Upon starting your work sets rest up to 3 minutes between sets. If you haven’t performed this 5×5 Deadlift before then use just 75% of your 1RM. If you did 5×5 Deadlift last week then add load appropriately… Barely was able to make it through the 5×5…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. *Important to note, for example, if your Max Deadlift is only 185lbs, regardless of how easy your sets may have been last week, don’t add 15lbs. We will be cycling this for 6 weeks so think about an end goal, don’t make jumps that are too large in the beginning….

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 6 other singles @ 80% or higher Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 6 other singles @ 80% or higher Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat and Split Jerk. 3) 9 minute AMRAP: 3 Muscle-ups 6 Front Squats 185/123 9 Toes-to-bar Sub for Muscle-up will be 9 Push-ups or Ring Dips Extra Work: 4) Strict Pull-ups: 4 x 6-8 reps Weight if you can hit 8 for all 4 sets. Rest 90 seconds between sets. 5) Hip…

WOD: 1) Back Squat: 3 x 5 @ 75% of 1RM Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets. 2) Front Squat: 3 x 5 @ 70% of 1RM Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets. 3) “Death By Thruster and Pull-up”: On the first minute complete 1 Thruster 95/65 and 1 Pull-up On the second minute complete 2 Thrusters 95/65 and 2 Pull-ups On the third minute complete 3 Thrusters 95/65 and 3 Pull-ups and so on until you can no longer complete the allotted reps in the minute You must complete all the Thrusters for the prescribed minute before moving to the Pull-ups Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM If you can do more than 6 go to a defecit. These can be strict or…

WOD: 1) AQAP: 1000m Row 80 Kettlebell Swings 70/53 60 Toes-to-bar 40 Burpee Lateral Bar Hops 20 Squat Snatch 135/95 Extra Work: 2) Bar Dips: 4 x 6-8 reps Weight as deemed fit. Rest 2 minutes between sets. 3) Band Pull-aparts: 3 x 15 Rest 90 seconds between sets. 4) Single Leg Hip Thrust: 3 x 20/side Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc. Post Results/Thoughts To Comments

WOD: 1) Front Squat: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ Weight As Deemed Fit Warm-up as needed between sets. Upon starting work sets rest no more than 90 seconds between sets. 2) 10 minute AMRAP: 10 Power Clean 165/113 10 Handstand Push-ups Extra Work: 3) Overhead Pistol Squat: 5-10 minutes If you don’t have a normal Pistol Squat, work on those. 4) Kettlebell Windmill: 3 x 10/side Heavy as possible. Rest 90 seconds between sets. 5) Sled Drag: 400m Focus on constant movement, walk heel-to-toe, focus on glute + posterior engagement. 6) L-Sit: Accumulate 2 minutes Use Parallettes. Keep track of total number of attempts to complete. For results post weight of each set of Front Squats along with Rounds and Reps completed of Met-con along with any scaling used. If you did Extra work post weights, reps, thoughts, etc. Post…