Author: Jade

WOD:  1)Front Squat:5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90% Warm-up appropriately upon starting rest no more than 2 minutes between your sets. For your final set go to failure, dig deep, and don’t be afraid to pause in the rack position for 5-7 seconds before going for another rep. 2) 8 minute AMRAP: 10 Alternating One Arm Dumbbell Snatch 70/50 30 Double-unders As seen in the video below you must alternte sides on each repetition. Dumbbell must touch the floor on every rep, and can be put overhead in any manner you like. httpv://www.youtube.com/watch?v=QreRoZAGR7Y Excuse my language Extra Work: 3) Stiff Leg Deadlift: 3 x 15 Rest 90 seconds between sets. Heavier than last time. This is a Stiff Leg, that means knee is locked out. 4 )Hollow Rocks: Accumulate 100 You should work to get…

WOD: 1) Strict Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85% (Strict Press Immediately Into Push Press) Warm-up as deemed fit for your press work. Upon starting, rest no more than 2 minutes between your sets. On the final set perform as many reps of Strict Press as you can, once you hit failure then go into as many reps of Push Press as you can. There should be no setting the bar down in the rack between the two movements. 2) 12 minute AMRAP: 4 Power Cleans 185/123 8 Hand Release Push-ups 12 Box Jumps 24/20 httpv://www.youtube.com/watch?v=MZDXc_hLvf4 An extremely in depth video on the box jump Extra Work: 3) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest When doing this focus on not letting your torso…

WOD: 1) Strict Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85% (Strict Press Immediately Into Push Press) Warm-up as deemed fit for your press work. Upon starting, rest no more than 2 minutes between your sets. On the final set perform as many reps of Strict Press as you can, once you hit failure then go into as many reps of Push Press as you can. There should be no setting the bar down in the rack between the two movements. 2) 12 minute AMRAP: 4 Power Cleans 185/123 8 Hand Release Push-ups 12 Box Jumps 24/20 httpv://www.youtube.com/watch?v=MZDXc_hLvf4 An extremely in depth video on the box jump Extra Work: 3) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest When doing this focus on not letting your torso…

WOD: 1) Strict Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85% (Strict Press Immediately Into Push Press) Warm-up as deemed fit for your press work. Upon starting, rest no more than 2 minutes between your sets. On the final set perform as many reps of Strict Press as you can, once you hit failure then go into as many reps of Push Press as you can. There should be no setting the bar down in the rack between the two movements. 2) 12 minute AMRAP: 4 Power Cleans 185/123 8 Hand Release Push-ups 12 Box Jumps 24/20 httpv://www.youtube.com/watch?v=MZDXc_hLvf4 An extremely in depth video on the box jump Extra Work: 3) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest When doing this focus on not letting your torso…

WOD: 1) Back Squat: 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90% Warm-up appropriately to your working weight of 70%. Upon starting your working sets rest no more than 2 minutes between sets. On your final set go for MAX EFFORT. You should literally be going until you fail, and for Back Squatting this will become more of a test of mental strength than physical. Your legs can hold up to a lot and can recover quickly. By the end of this you should be resting 5-7 seconds between reps, go for as many as you can. This will vary anywhere from 5-15 or more reps for some of you. httpv://www.youtube.com/watch?v=sbFGdpQD_O0 A good example of what a near maximal effort is like 2) 21-15-9 – AQAP: Overhead Squats 95/65 Burpee Pull-ups Ideally you should be using a…