Author: Jade

WOD: Session A: 1) True Form/Air Runner: A) 4:00 Warm-up B) 5-10 minutes Agility Ladder Work C) 3 x 100m Run Hard – Rest 2:00 D) 4 x 50om @ 80%/500m Easy – Rest 2:00 Work for maintainable efforts across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Strict Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Rope Pull-ups: 4 sets of 6 Rest 2-3 minutes between sets. Add load as deemed fit. 3) Seated Dumbbell Arnold Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 4) Strict Muscle-up: 10 minute EMOTM Pick a rep count you can maintain. If you don’t have these perform a progression, do not do Kipping Muscle-ups. 5) Cable Triangle Press Downs: 100 Reps Pick a weight you can perform 40-50 reps to start. 6)…

WOD: Session A: 1) Assault Bike: A) 50/35 Calories Easy B) 10 x 10/7 Calories @ 60%/Rest :30 C) 10 x 10/7 Calories @ 70%/Rest :45 D) 10 x 10/7 Calories @ 80%/Rest 1:00 Work for consistent paces/times/efforts within each respective piece. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Double Kettlebell Overhead Box Step-ups: 4 sets of 8/side Rest 2-3 minutes between sets. Alternate legs each rep. Use a box that puts your knee and hip in line when stepping up. 3) Sandbag Squats: 3 sets of 20 Rest 2-3 minutes between sets. Use a D-Ball if the Sandbags are too heavy. 4) Banded Leg Extension: 100 Reps Break-up as needed. Sit on a bench, band tied around pull-up rig, put feet in band and…