Author: Jade

WOD: Session A: 1) Run: A) 1 mile Warm-up B) 4 x 100m Sprint – 2 minutes Rest C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets Maintainable paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Rest 2-3 minutes between sets. 2) D-Ball Bear Hug Box Step-ups: 10 minutes 40/30 @ 24/20 Steady tempo for the entire 10 minutes. Alternate legs each rep. 3) Swiss Ball Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. 4) Safety Bar Good Morning: 3 sets of 20 Rest 2-3 minutes between sets. Focus on position over load. 5) Strict Toes-to-bar: 5 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 6) Dog Sled Push: 8 x…

WOD: Session A: 1) Run: 7K @ Moderate Pace Distance references if you are changing modalities HERE Session B: 1) Strict Press: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Strict Chin-Up: 5 sets of 10 Rest 2-3 minutes between sets. Add load as deemed fit. 3) Split Kneeling Single Arm Kettlebell Press: 4 sets of 10/side Rest 2-3 minutes between sets. Perform all rep on 1 side before switching to the other. 4) Legless Rope Climb + Rope Climb: 7 sets Rest 2-3 minutes between sets. Goal stimulus is to Legless Rope Climb, lower down just before touching the floor and then climb back up with your legs. Scale as needed. 5) EZ-Bar Overhead Tricep Curl: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 6) Cable Flat Bar Lat Press Down: 3 sets of 30 Rest 2-3 minutes…