Author: Jade

WOD: Session A: 1) Concept 2 Bike: 30k @ Moderate Pace Perform on Damper 1, goal should be same pace the entire 30K. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Kettlebell Goblet Cossack Squat: 4 sets of 10/side Rest 2-3 minutes between sets. Alternate legs each rep. Focus on positioning over load. 3) Glute Ham Raise: 5 sets of 5 Rest 2-3 minutes between sets. Add load/assistance as deemed fit. 4) Hip Thrusts: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) Bench Leg Tucks: 100 Reps Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in. 6) Dog Sled Push: 400m @ 75% Bodyweight Sled…

WOD: Session A: 1) For time: A) 4000m Ski Erg (2000m @ 60%, 2000m @ 80%) Directly Into B) 8000m Assault Bike (4000m @ 80%, 4000m @ 60% For time but not really. It’s for time based on the efforts prescribed. 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) Band Resisted Strict Pull-ups: 7 sets of 4 Rest 2-3 minutes between sets. Build to a max band tension. 3) Strict Deficit Handstand Push-up: 10 minute EMOTM You choose the reps and deficit. Pick something you can maintain unbroken for all 10 sets. 4) Rope Cable Pull Down: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 5) Single Arm Overhead Tricep Extension: 3 sets of 20/side Rest 2-3 minutes between sets. Focus on positioning…