Author: Jade

WOD: 1a) Warm-up – Passive: 2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item 2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item Spend more time as needed if you find some tight spots or knots. 1b) Warm-up – Active – 5 rounds of: 5 Towel Pass Throughs 10 Scapula Push-ups 15 Alternating Toe-ups Take your time, focus on positions, activation, stretch. 2) Strength/Voume Work – 3 sets of: 20 Banded Floor Press 20 Banded Bicep Curls 30 seconds Rest 15 Banded Floor Press 15 Banded Bicep Curls 20 seconds Rest 10 Banded Floor Press 10 Banded Bicep Curls Rest 2 minutes between sets. 3) Met-con – 10 rounds AQAP: 300m Run, or Machine, or Jump Rope, or Stair Runs 20/side Slider Mountain Climbers 15 Band Resisted Squats 300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your…

WOD: 1a) Warm-up – Passive: 1 minute/side Lateral Lunge Hold 1 minute Hands Behind Back Wall Lat Stretch 1 minute Table Top Hold Take your time working into positions and spend more time as needed in any of the positions. 1b) Warm-up – Active – 3 rounds of: 10/side Alternating Quad Stretch 10/side Alternating Scorpions 10 Tuck Crunches Focus on positions and quality of movement, not speed. 2a) Strength/Volume/Rep Work – 10 minute AMRAP: 30 second Active Squat Hold w/Household Item 10 Single Leg Glute Bridge-ups w/Pause 10 Tuck Crunches w/Pause Focus on positions, holds, and activation throughout the movements. 2b) Strength/Volume/Rep Work – 20 sets of :40 ON/:20 OFF: Station 1- Table Top Hold + Alternating Hamstring Curls Station 2- Slider Plank Jacks With Sliders Station 3- Prone Swimmers With Sliders Station 4- Courtsy Lunge With Sliders This should get our breathing and working, but…