Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps) Station 3 – Single-unders Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3 (10:00 – 16:00) – 7 Overhead Squats Sets 4-6 (16:00 – 22:00) – 5 Front Squats Sets 7-10 (22:00 – 30:00) – 3 Back Squats Start as light as needed for the OHS. If you don’t have the mobility for this movement you can either keep it super light and focus on that, or sub to and Overhead Lunge which should be fine for most athletes as there is no hinging of the hip. The goal for this…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 10 Alternating Plank Shoulder Taps 10 Alternating Toe-ups 10 Alternating Single Leg Romanian Deadlift w/Medball 200m Run AMRAP for Warm-up. Take your time, get things moving and focus on clean positions. 1b) 15:00 – 45:00 – 30 minute AMRAP: 30 Hang Squat Cleans 65/45 40 Burpee Lateral Bar Hops 500m Run If you have a physical restriction and can’t run your subs are 625m Row/Ski, 1250m C2 Bike, 1500m Assault Bike Accessory: 2) Secondary Conditioning – 60 minute AMRAP: 100m D-Ball Carry 20 Lateral Hurdle Hops 30 Abmat Sit-ups 40 Box Step-ups 24/20 5 minutes Ski/Bike/Row/Run Zone 2/3 pace, smooth and steady. 3) Olympic Lifting – Tempo (3.2.0) Overhead Squat: 3 Reps Every 3:00 x 5 sets Warm-up as needed. 3 seconds down, 2 second pause, quick out of the hole. Build as heavy as deemed fit. Perform…