Author: Jade

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 10 Box Jump Overs Max Dumbbell Push Press Scale as needed so you are getting to the Push Press with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Box Jump 3 Press 3 Push Press 3 Split Jerk 5 Burpees Use a PVC Pipe or Barbell based on what is appropriate for you as an athlete. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: :30 ON/:30 OFF Band Resisted Plank Hold Off Kettlebells Have fun, scale as needed.  1c) 18:00 – 26:00 – Every 1:00 x 8 sets:  Station 1 – 10-15 Dumbbell Weighted Abmat Sit-ups Station 2 – 10/side Single Arm Dumbbell Floor Press Start with loading you can at least maintain, or build upon. Alternate between the movements each minute. 1d) 30:00 – 45:00 – 15 minute AMRAP: 75 Single-unders 15 Alternating Dumbbell Power Snatch 9 Box/Bench Dips w/Feet on Floor Every 3:00 Perform 10 Burpee-to-Target Scale as needed. Burpees…