Author: Jade

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:  3 High Box Jumps + 3 Back Squats During your warm-up time focus on getting a starting load on the barbell, around 60%. Build each set as you deem fit. Step down from the box each time, and really emphasize a powerful, aggressive jumps, getting full extension on each Box Jump. Transition immediately to the Back Squats from the Box Jumps. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Power Snatch 35/25 20 Ring Rows 30 Air Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5 Wall Climbs 40/30 Calories Ski Erg Goal pacing for this is for every…