Author: Jade

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: Back Squat 3-2-1-1-1-1-1-1-2-3 Reference past weeks for loading. Hit a heavy single for the day. If you hit your heavy for the day on the 3rd single for example, work to keep the rest of the singles in the 85-90% range. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: Station 1 – 10 Barbell Good Morning Station 2 – 10 Alternating Single Leg Barbell 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 Lunges 95/65 35…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Goblet Squats + 10 Russian Swings Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold Increase pace/intensity on the machine each round to get your aerobic system primed. 1b) 13:00 – 45:00 – AQAP: 40 Dumbbell Goblet Squats 70/50 30 Ring Rows 20 Single Arm Devils Press 70/50 800m Run 32 Dumbbell Goblet Squats 70/50 24 Ring Rows 16 Single Arm Devils Press 70/50 600m Run 24 Dumbbell Goblet Squats 70/50 18 Ring Rows 12 Single Arm Devils Press 70/50 400m Run Scale as needed. Machine substitutions are… – Row/Ski – 1000/750/500m – C2 Bike – 2000/1500/1000m – Assault Bike – 2400/1800/1200m Accessory: 2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes Get outside, it’s going to be beautiful. Wear a backpack…