Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch Station 2 – 20 seconds/side Star Plank Hold Station 3 – 40 seconds Machine or 100-150m Run Get your body warm and prepped for the day’s work. 1b) 13:00 – 45:00 – 5 rounds AQAP: 10 Shoulder-to-Overhead 95/65 20 Kettlebell Swings 35/26 40 Air Squats 600m Run Scale as needed. Have fun! Accessory: 2) Secondary Conditioning – Trail Walk/Hike: 60 minutes Wear a pack or weight vest. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat: 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% Heavy Set for the Day Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good. 3b)…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 7 Bench Press Use your transition time to quickly warm-up to a starting loading around 60%. Goal is to have some heavy, demanding sets for the day, push the loading as deemed fit. During your rest period start to prep for the Deadlifts by doing some light Kettlebell/Dumbbell Romanian Deadlifts. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 7 Deadlifts Goal is to start around 60% of your 1RM and build as deemed fit. Set the bar dead…