Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 30 Seconds Active Squat Hold w/Plate Extended In Front 20 Glute Bridge-ups w/Medball Overhead 5/side Dynamic Samson Get those legs primed and ready to go. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets:  3 Box Jumps + 2 Pause Front Squats + 1 Front Squat Start at a moderate load and build as deemed fit. Step down and reset between Box Jumps. For the Pause Squats perform a 2-3 second hold in the bottom on the first 2 reps, and then perform the 3rd squat as a normal Front Squat focusing on good speed and position coming out of the bottom. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Back Rack Split Squats Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute Ski/Bike/Row 5 Inchworm 5/side Half Kneeling Dumbbell Strict Press Get some blood flowing and yourself ready to go. 1b) 12:00 – 45:00 – AQAP: 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Then…10 rounds of… 10 Dumbbell Push Press 35/25 15 Abmat Sit-ups 20 Air Squats Then… 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 30 minutes Max Distance Performed in Intervals of :40 @ Moderatate/:20 Hard/Sprint Warm-up appropriately before starting this. 3) Olympic Lifting – Every 3:00 x 5 sets – Snatch: Set 1: 4 Singles @ 60% Set 2: 4 Singles @ 70% Sets 3-5: 4 Singles @ 80% Drop and reset between each rep and take as much time as needed. All reps full Squat. 4) Gymnastics – Russian Dips: 5 sets of 5 Rest…