Author: Jade

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: Station 1 –  40 seconds Ski/Bike/Row Station 2 – 20 Shoulder Plank Taps Station 3 – 20 Banded Face Pulls Station 4 – 10 Air Squats + 5-10 Push Ups Station 5 – 40 seconds Ski/Bike/Row Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: Dead Stop Strict Press 3-2-1-1-1-1-1-1-2-3 Reference past weeks for loading. Take this as an opportunity to establish a max effort set today. Once you’ve maxed out, make your best effort to keep any remaining sets within 85-90% of the day’s max. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Band Resisted Handstand Push-ups 15 Kettlebell Swings 70/53 20 Kettlebell Goblet Box Step-ups 70/53…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Banded Lat Press Downs 5 Scapula Pull-ups 5 Muscle Snatch Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3-5 Bar Muscle-ups + 3 T+G Power Snatch Pick a rep count for the Bar Muscle-ups that you can maintain unbroken for all 5 sets. Start around 60% of your 1RM Power Snatch and build through each set as deemed fit. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: High-Hang Power Clean + Above the Knee Hang Power Clean Start with a moderate load and build as deemed fit…don’t let your loading pull you out of position, only build as heavy as you can properly maintain positions. 1d) 35:00 – 45:00 – AQAP: 60 Toes-to-bar 50/40 Calories Ski/Bike/Row 40 Dumbbell…