Author: Jade

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 50 Single-unders 10 Air Squats 40 Single-unders 10 Lunges 30 Single-unders 10 Shoulder Plank Taps Scale a volume as needed if you’re not getting this done in under 2 minutes. 1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest: 21 Front Squats 65/45 15 Burpee-to-Target Max Calories Ski/Bike/Row Scale as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 30 Double-unders 25 Single Dumbbell Box Step Overs 50/35 @ 24/20 30 Double-unders 25 Single Dumbbell Lunges 50/35 Scale as needed. Dumbbell can be held however the athlete wants. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 10 x 30 Calories – Rest Equal to Work Time. C – 5-10 minutes Easy Cool-down Rest as needed between parts. Work for hard, but sustainable efforts on the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 10 Good Morning 5/side Single Arm Kettlebell Swing 10 Alternating Shoulder Plank Taps Increase load of the Kettlebell each round as deemed fit. Start the Good Mornings with bodyweight, then load however you’d like after the first round. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 2 Tempo (3.0.0) Bench Press @ 50% Warm-up to your 50% and keep the weight fixed for all set. 3 second lower and then be as explosive as possible on the way up. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets:  5 Dumbbell Z-Press + 5 Dumbbell Overhead Tricep Curls Perform the Tricep Curls on the floor seated. Immediately after completing the Presses, drop to a single Dumbbell and perform the Tricep Curls. Start this piece with a comfortable loading and build each set as…