Author: Jade

WOD: 1) 15 minutes EMOTM: 0:00, 3-5 Perfect Presses, 0:30, Movement of Choice 1-5 reps For the the first movement you need to pick a bodyweight pressing movement. This needs to be a movement you can do unassisted. For many this will just be Push-ups, but could also be Dips or Handstand Push-ups. The goal for most athletes for this is to do Push-ups, and do real full range of motion Push-ups, whether from the Knees or Plank. In the bottom of the Push-up the only thing we should see touch the ground aside from the Hands and Feet are the Chest, nothing else. The 2nd movement can be anything you like, and should be something that you struggle with or that you are weak at. 2) 12 minute AMRAP: 12 Deadlifts 155/105 12 Wall Balls 20/14 12 Abmat Sit-ups For results post…

WOD: 1) Back Squat: 5-5-5 Warm-up as needed. You should perform 3 heavy sets of 5 Back Squats. This should be a place to look for a 5RM, this could be anywhere from 80-95% of your 1RM 2) Front Squat: 5-5-5 Warm-up as needed. You should perform 3 heavy sets of 5 Front Squats. This should be a place to look for a 5RM, this could be anywhere from 80-95% of your 1RM. 3) AQAP: 21 Toes-to-bar 16 Thrusters 135/95 9 Muscle-ups 15 Toes-to-bar 12 Thrusters 135/95 7 Muscle-ups 9 Toes-to-bar 8 Thrusters 135/95 5 Muscle-ups Substitution for Muscle-ups is 2x the amount in Pull-ups, ideally Chest-to-bar if you can do them. Extra Work: 4) Barbell Turkish Get-up: 10 minutes Use this time to build up to and establish a heavy TGU on each side. 5) Hollow Rock: 100 for time Record time and number of attempts to…

WOD: 1) Hang Snatch + Snatch: 1-1-1-1-1-1-1 These are full Squat unless you have mobility issues/injuries. These should be completed as a set, meaning no dropping the bar after the Hang Snatch. Build as heavy as possible, ensure that your 6 other working sets are within 80% of your  Max set for the day. Rest 90-120 seconds between sets. 2) AQAP: 800m Row 40 Handstand Push-ups 20 Squat Snatches 185/123 800m Run Substitution for Handstand Push-ups should be either Strict Press with any utensil, or Stink Bugs. Extra Work: 3) Double Kettlebell Snatch: 3 x 5 Rest 90 seconds between sets. Heavy as possible. If you struggle with this movement make sure you have the progressions in the video down. 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) L-Sit: 3 x Max Time Rest 2 minutes between attempts. Use Paralettes. For results post weights…