Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10-15 Prone Dumbbell Rows on Incline Bench + 10-15 Tall Kneeling Tempo (0.1.2) Face Pulls Load as deemed fit. For the Face Pulls focus on an explosive pull and then a slow eccentric return back to the start. For the Bench Rows, prop a bench either on a small box or on a stack of plates. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) –  3/side Single Arm Dumbbell Plank…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bridge-ups 10 Dynamic Calf Stretch Focus on positions and activation, not speed. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 8/side, D-Ball/Medball On Shoulder Pause Squats Every 1:30 your are performing a total of 16 squats. Perform 8 holding the ball on each shoulder. Perform all 8 reps before switching to the other side. Hold the bottom for 1-2 seconds each rep. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Dumbbell Front Rack Hold Pick something that is heavy and challenging for you. Performing this with Dumbbells you should ideally be working as heavy as you can Clean the Dumbbells to your shoulder on your own. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Split Squat w/1 DB Front Rack…