Author: Jade

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 Squat Cleans 135/95 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 from…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 1.1.1 Muscle Clean Sets 6-15 (18:00 – 28:00) 2-Position Hang Clean (Hi-Hang + Above the Knee) Sets 16-20 (28:00 – 33:00) 1.1 Power Clean Start light and build as deemed fit. Hang Cleans are full Squat. Muscle and Power Cleans are done with a drop and reset…