Author: Jade

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 1:00 x 10 sets: Station 1 – 5-8 Strict Pull-ups Station 2 – 5-8/side Half Turkish Get-ups Alternate between the two movements each minute. Pick a volume and stick with it. Goal for the Pull-ups should be all sets with the same reps and assistance as needed in unbroken sets…this means if you’re working for 6 reps, you should likely be able to do 10 your first set. Half Get-ups load as deemed fit, perform all reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10 Supinated Bent Over Barbell Rows + 10 Kettlebell Upright…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lunge Hold + Reach Overhead 5 Table Top up/downs with pause 5/side Single Leg Pause Glute Bridge Ups 50 Single-unders Get some blood flowing and get yourself ready to Squat. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 2 Front Squats Warm-up to around 60% of your 1RM and build as deemed fit. Establish a heavy double for the day, it doesn’t need to be your last set. After peaking, try and keep any remaining sets within 85% of the day’s heaviest. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: Station 1 – 10 Medball Good Morning Station 2 – 10 Alternating Single Leg Medball Romanian Deadlifts Pick a loading and stick with it. Focus on position and activation for loading. 1d) 38:00 – 45:00 – 7 minute Up Ladder: 4 Front Rack…