Author: Jade

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 20 seconds/side Plank Hold Station 2 – 5-10 Wall Therapy Squats Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch Station 4 – 40 seconds Run or Cardio Get yourself good and warm and ready to go. 1b) 17:00 – 45:00 – 5 rounds AQAP: 30 Wall Balls 40 Abmat Sit-ups 500m Run Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round. Accessory: 2) Monostructural Conditioning – Run: 45 minutes Nasal Only Easy to moderate pace. 3) Olympic Lifting – Push Press: 5 sets of 5 @ 75% Rest 2-3 minutes between sets. 4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5 Jump to the support position and then lower as slow…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs w/Plate Overhead 10 Good Mornings (With or Without Weight) 10 Sumo Stance Kettlebell Deadlifts Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 15 Hip Thrusts w/Mini Band Around Knees + 10 Banded Pull-Throughs + 5 Vertical Leaps Move from one movement to the next with minimal transition time. On the Hip Thrusts hold the top position for a brief pause, focus on keeping your spine neutral and not hyperextending. For the Vertical leaps reset your stance on each rep and make them individual efforts, DO NOT cycle them. 1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Kettlebell Suitcase Deadlifts Perform all reps on 1 side before switching to the other. Load…