Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 7 Push-ups + 14 Alternating Slider Mountain Climbers + 7/side Kettlebell Side Bends Perform the Push-ups with your feet on the Sliders so you can go from Push-up directly into the Mountain Climbers. Load the Side Bends heavy, these are generally a movement we don’t see athletes using nearly enough weight for ideal stimulus. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side Kettlebell Turkish Get-up Start at a lighter load and build to a heavy set for the day. 1d) 35:00 – 45:00 – 10 minute AMRAP: 15 Ring Rows 12/side Single Arm Dumbbell Push Press 50 Heavy Rope Single-unders Scale…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 10 Dumbbell Bench Press Sets 8-14 (19:00 – 26:00) – 5/side Half Kneeling Single Arm Kettlebell Press  Sets 15-21 (26:00 – 33:00) – 10-20 Abmat Sit-ups For each movement start with loading you can at least maintain or build upon. 1c) 35:00 – 45:00 – Every 1:00 x 10 sets: Station 1 – 15 Dumbbell Thrusters Station 2 – 40 seconds Ski/Bike/Row Loading for the Thrusters should allow you to go unbroken on all sets, but should be tough. Push the pace on the machine based on how hard you want to work today….