Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7 Front Squats Start around 60% of your 1RM. Build each set as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Front Rack Deficit Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. Stand on a small box or stack plates for the deficit. 1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good Mornings Focus on position over loading. Make sure you are considerably wider than your normal Squat…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 100 Alternating Lunges 1000m Run 80 Box Jumps 24/20 800m Run 60 Hang Power Cleans 95/65 600m Run 40 Shoulder-to-Overhead 95/65 400m Run Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% Warm-up as…