Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press  Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10/side Single Arm Dumbbell Bench Press w/Pause @ Top (Hold Top Position for 1-2 Seconds) + 20 Tuck Crunch w/Pause @ Top (Hold Top Position for 1-2 Seconds) Start at a moderate load on the Bench Press and build each set as deemed fit. For all movements hold the top/finish position for 1-2 seconds on each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 20 Dumbbell Push Press…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10, Squat Hold + Reach Overhead 5 Snatch Grip Romanian Deadlifts 5 Snatch Grip Behind the Neck Strict Press Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 8/side Single Arm Ring or Bar Rows + 8 Low Anchor Banded Face Pulls Focus on position and activation. For the Rows, make sure you’re working to keep your hips square and your body in a nice position. 1c) 19:00 – 31:00 – Every 2:00 x 6 sets: 1/side Kettlebell/Dumbbell Turkish Get-up + 10 Ball Slams Start as light as needed for the Get-ups and take your time focusing on clean, proper positions…make sure you hit all positions nicely, this movement is a great indicator of your overall mobility and flexibility through the…