Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs 5/side Front-to-Back Lunges 10 Good Mornings 1:00 Easy Cardio Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Close Grip Bench Press  + 14 Dumbbell Overhead Tricep Extensions Start around 60% of your 1RM, and build as deemed fit.. Load as deemed fit for the Overhead Tricep Extension. 1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 5-8 Chin-ups Pick a rep scheme you can maintain unbroken for all 9 sets. Add assistance/load as deemed fit. 1d) 35:00 – 45:00 – 10 minute AMRAP: 21 Abmat Sit-ups 15 Push-ups 9 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 Scale as needed. Step-ups are 9 total reps. Accessory: 2) Secondary Conditioning – Hill Spring:…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10-20 Supinated Pause Banded Pull-Aparts Station 2 – 3-5 Inchworm + Push-up Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 5 Box Jumps + 5 High-Hang Power Cleans Start light depending on your skill level. The goal here is to use the Box Jump to help athletes understand how to use their legs/hips for the Clean. Stick to the High-Hang vertical position unless you are already competent there. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 8/side Single Leg Kettlebell Romanian Deadlifts Focus on position and…