Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Air Squats 20 Plank Alternating Shoulder Taps 30 Single-unders Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Jumping Air Squats + 10 Goblet Squats + 10 Hollow Rocks Focus on really jumping high on the first movement. Transition from there directly to the Goblet Squats and then directly to the Hollow Rocks. Each set work to build your loading on the Goblet Squat as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a Kettlebell or Dumbbell in the Goblet Position. Alternate legs each…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 20 Russian Kettlebell Swings Focus on loading those Hamstrings and being aggressive with that hip snap. 1c) 24:00 – 31:00 – 7 minute AMRAP: 20 Dumbbell Hang Power Cleans 10 Calories Ski/Bike/Row Dumbbell loading should allow for unbroken sets to start. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Dumbbell Deadlifts 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up. No Accessory work will be programmed for Saturday’s during the Open. For those participating in the Open, a reminder we will…