Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 5 Jumping Goblet Squats + 2 Pause Front Squats w/10 second Hold Start and work light with the Jumping Goblet Squat. Reset your feet on each rep, treating each rep as an individual effort. Keep the weight fixed for the Goblet Squat. For the Pause Front Squats, start at a moderate load and build as deemed fit. Hold the pause/bottom position for 10 seconds on each rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Negative Calf Stretch 10 Band Pull-aparts 5/side Split Stance Good Mornings 30 seconds Machine Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch. 1b) 13:00 – 43:00 – Every 1:00 x 30 sets: 1 minute Cals Cardio 1 minute Shoulder-to-Overhead 65/45 1 minute Box Jump 1 minute Burpees 1 minute D-Ball Over The Shoulder 1 minute Rest Max reps at each station. Scale as needed. 1c) 43:00 – 45:00 – 2 minute AMRAP: 10 V-Ups 10/side Side Plank Dips Cash out! Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – Every 1:00 x 20 sets – 200m Rest as needed between parts A and B. 3) Olympic Lifting – Snatch: 1 set of 4 @ 60% 1…