Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Glute Bridge Ups 10 Back Squats Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 3 Pause Landmine Squats + 3 Landmine Squats Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep. 1c) 25:00 – 45:00 – AQAP: 10 Ball Slams 15 Burpee Box Jump Overs 20 Ball Slams 15 Burpee Box Jump Overs 30 Ball Slams 15 Burpee Box Jump Overs 40 Ball Slams 15 Burpee Box Jump Overs 50 Ball Slams 15 Burpee Box Jump Overs Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 8 sets of:…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: Down Dog Hold + 10 Dynamic Calf Stretch 5 PVC Pass Through 60 seconds Ski/Bike/Row/Run 10 Lateral Lunges 10 Banded Pull Aparts Increase the tempo on your machine/run each round to get your HR up. 1b) 15:00 – 45:00 – Every 6:00 x 5 sets: 75 Single-unders 21 Single Arm Dumbbell Overhead Lunges 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 15 Wall Balls 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 9 Dumbbell Box Step-ups For the Overhead Lunge this is just a single Dumbbell. We encourage you to switch which side you hold on from set to set. Step-ups are done with the Dumbbells in the Farmers Position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE