Author: Jade

WOD: 1) 5 x 3 minute AMRAP – 1 minute Rest: 24-21-18-15-12 Overhead Squat 95/65 15 Burpees Max Wall Balls 20/14 Each round your Squat reps go down. Scale as needed. Keep track of total Wall Balls completed. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk. 2) Every 1:30 x 7 sets: Clean + 3 Front Squats Continue building load from complex 1. Build as heavy as deemed fit. 3) AQAP: 800m Run 50 Toes-to-bar 40 Thrusters 65/45 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 5) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…