Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 2.2.2.2 Back Squat Cluster + 15 Banded Good Mornings Warm-up to around 60-70% of your 1RM to start. For these Clusters, un-rack the bar, perform 2 reps, rack it, rest 5-8 seconds, un-rack, and repeat until you’re through all the reps. After the Back Squats are completed transition to the Banded Good Mornings, focusing on opening aggressively at the top. Build as heavy as deemed fit on the Back Squats. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Arm Farmers Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 20/14 40 Dumbbell Deadlifts 50/35 30 Push Ups 40 Dumbbell Deadlift 50/35 60 Wallballs 20/14 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic…