Author: Jade

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: 3 Deadlifts Warm-up as needed. Reference previous weeks for loading. Build to a heavy set for the day. Set the bar dead on the floor each rep (and control it back to the floor). 1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Single Leg Box Jumps Build box height as desired. Perform all reps on 1 leg, starting on your non dominant leg, before switching to the other. 1d) 36:00 – 45:00 – 9 minute AMRAP: 21 Overhead Squats 95/65 18/15 Calories Ski/Bike/Row/AB 15 Pull-ups Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Banded Face Pulls w/Pause  10 Alternating Plank Shoulder Taps 30 seconds Machine Get some blood flowing and your body “awake.” 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 3 Bench Press Reference past weeks for loading. You have 10 sets so attack appropriately, and establish a heavy set for the day. 1c) 25:00 – 28:00 – 3 minute AMRAP: Strict Handstand Push-ups Max reps…focus on clean quality reps. 1d) 33:00 – 45:00 – 3 rounds for Max Reps: 1 minute Double Kettlebell Snatch 35/26 1 minute Double-unders 1 minute Ski/Bike/Row 1 minute Rest Get after the stations and push hard. Focus on your minute recovery window, and being mindful and actively trying to get your heart rate down. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 20 minutes Easy-to-Moderate Warm-up B – 20 minute Test…