Author: Jade

WOD: Session A: 1) AQAP: 4800m Assault Bike 15 Burpees 3600m Assault Bike 15 Burpees 2400m Assault Bike 15 Burpees 3600m Assault Bike 15 Burpees 4800m Assault Bike Steady state. Work to hold same wattage on all Assault Bike distances. Session B: 1) Strict Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Chest-to-bar Pull-up: 4 sets of 8 Rest 2-3 minutes between sets. Use assistance as needed or add load as needed. 3) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 4) Legless Rope Climb: 1-2 Reps Every 1:00 x 10 sets Pick a rep scheme you can maintain. 5) Rope Cable Press Down: 100 Reps Use a weight…

*Help Support Damon HERE WOD: Session A: 1) Row: A) – 1000m Row @ Easy Pace – 5-10 second Push Every 250m B) – 10,000m Row @ Moderate For the 10K Row work for a maintainable pace across the whole distance. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Walking Lunges: 400m Performed at an easy tempo, not for time, focusing on good activation each rep. 3) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 4) Cable Hamstring Curls: 100 Reps Pick a weight you can perform 40-50 reps to start. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 6) Reverse Sled Drag:…