Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 2 Inchworm + Push-up 10 Alternating Curtsy Lunges 10 Hanging Hollow Rocks 5/side Staggered Stance Good Morning Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Front Squat + 1 Thruster Start around 40-50% of your 1RM Front Squat. Build each set as deemed fit. Hold the Front Squat for 2-3 seconds in the bottom. 1c) 23:00 – 38:00 – 15 minute AMRAP: 15 Dumbbell Front Squats 35/25 15 Knees-up 15 Dumbbell Thrusters 35/25 15 Ring Rows Scale as needed. Part C goes directly into Part D. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Push-ups 10 Dumbbell Deadlifts 10 Dumbbell Hang Power Cleans Scale as needed. Accessory: 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5/side Single Leg Kettlebell Romanian Deadlift 5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold 5 Squat-Stand-Squat-Stand For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up. 1b) 15:00 – 45:00 – 30 minute AMRAP: 10 Dumbbell Push Press 35/25 15 Burpees 20 Kettlebell Swings 35/26 25/20 Calories Ski/Bike/Row Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for…