Author: Jade

WOD: 1) Back Squat: 5-3-2-2-1-1-1 Warm-up appropriately and then work through 7 total sets of Back Squats. These should all be working sets, it shouldn’t be a bunch of light sets and then just one heavy one. They should all be working. You could use this as an opportunity to go for a PR if you’re feeling good, or you could just hit 3 heavy singles, up to you. Rest 90 seconds between sets. http://www.youtube.com/watch?v=wa_edowfYzs That’s some speed/bounce out of the hole 2) AQAP: 20 Squat Snatch 155/105 40 Burpee Lateral Bar Hops 60 Chest-to-bar Pull-ups Extra Work: 3) Farmers Carry: 400m Heavy as possible. Keep track of time and number of drops. 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. For results post weight of each set of Back Squats and time to complete Met-con along with any scaling used. If you did…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even Movement of Choice For this the sprint should be max effort, you should be trying to run as fast as possible, and it will be an out and back 50m. The movement can be anything you’d like to work on, but should be a movement where if you were signed up for a competition and it came up you would run and hide. For today it does not have to be strength baring, anything of your choosing. Examples, 1 Heavy Snatch, 10 Wall Balls, 3 Muscle-ups, 40 Double-unders, etc. 2) 10 minute AMRAP: 10 Toes-to-bar 20 Ball Slams 40/30 For results post movement used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 8-8-8-8-8 Warm-up as deemed fit. Work through 5 heavy sets of 8 Bench Press. Make use of the easy ability of having a spotter and work through some failed reps. We should see a set or two where you need assistance on your 8th rep. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 7 Muscle-ups 14 Front Squats 155/105 21 Box Jumps 30/24 Sub for Muscle-ups today is 14 Dips or Push-ups Extra Work: 3) Row: 5K Keep track of time/average pace. For results post weight of each set of Bench Press and time to complete Met-con along with any scaling used. If you did Extra Work post time, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat and Split Jerk. 3) 3 rounds AQAP: 10 Shoulder-to-Overhead 185/123 200m Run 80 Double-unders Extra Work: 4) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you lose your kip. 5) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight if able. 6) Weighted Hip Thrusts: 3 x 10 Rest 90 seconds between sets. These are with both feet on the floor. For results post weight of each set of Olympic Lifts and time to complete Met-con along with any…

WOD: 1) Barbell Lunges: 5-5-5-5-5 1 set is 5 reps per side. These should be 5 heavy sets. Make sure you really hit 5 heavy sets, if you haven’t done these ever, or in a long time it may take a handful of sets to get to your first working set. Rest 90-120 seconds between sets. 2) 12 minute AMRAP: 10 Hang Power Cleans 155/105 15 Pull-ups 20 Wall Balls 20/14 Extra Work: 3) Triple-under: 5-10 minutes Practice If you can’t do Double-unders, practice those. Keep track of total reps accumulated in a given time. 4) Strict HSPU + Kipping HSPU: 3 sets Rest 2 minutes between sets. 5) L-Sit: Reverse Tabatta 8 x 10:20 Use Paralettes For results post weight of each set of Lunges and Rounds and Reps of Met-con completed along with any scaling used. If you did Extra Work…