Author: Jade

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 5 Table Top Up Downs 10 Alternating Lateral Lunges 5 Box Jumps 1 minute Ski/Bike/Row/Run Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go. 1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Stink Bugs Pick a rep count you can maintain for all 5 sets in an unbroken set. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 8/side Landmine Push Press + Negative + 10-20 Hollow Rocks Start at a moderate loading and build as heavy as deemed fit. Focus on good control on the negative. Perform all reps on 1 side before switching to the other. 1d) 33:00 – 45:00 – 12 minute AMRAP: 20 Dumbbell Front Rack Box Step-ups @ 24/20…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1- 6-8/side Single Arm Dumbbell/Kettlebell Row Station 2 – 30 second Supinated Chest To Bar Hold Use as much band assistance as needed for the Chest-to-bar Hold. Build loading each set on the Single Arm, performing all reps on 1 side before switching to the other. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 10 Pause Explosive Lat Pull Overs Keep the loading light and focus on activation, position, and speed. 1d) 33:00 – 45:00 –…