Author: Jade

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 5/grip Mixed Grip Strict Pull-up + 7/side Single Arm Dumbbell Floor Press + Remaining time Easy-Moderate Pace on Machine Pick loads/efforts that are demanding and tough for the first two movements. Use the machine as Active Recovery or to get some additional conditioning work in at a moderate effort. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Single Arm Banded Lat Press Down w/Pause 10/side Side Plank Hold + Banded Row Focus here is position, activation, and control. Only use as much band tension as you can maintain nice positions. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10/side Medball Stir-the-Pot 20 Medball Russian Twists Focus on good positions, in the Russian Twist really work to keep knees straight and toes pointed. For the Stir-the-Pots perform all in one direction then all reps the other direction. 1d) 33:00 – 45:00 – AQAP: 40/30 Calories Ski/Bike/Row Then… 3 rounds of 15 Dumbbell Thrusters 15 Ring Rows Then……