Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Box Step-ups 10 Dumbbell Romanian Deadlifts 5 Burpees 3 Inchworm w/Push-up Increase or add loading to Step-ups and RDL’s through each round as deemed fit. 1b) 12:00 – 24:00 – 12 minute AMRAP: 9 Ring Push-ups 6 Dumbbell Hang Power Cleans 50/35 3 Dumbbell Box Step-Overs  50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1c) 27:00 – 36:00 – 9 minute AMRAP: 18 Ring Push-ups 12 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Ring Push-ups 24 Dumbbell Hang Power Cleans 50/35 12 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. Accessory: 2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded Monsters Steps, Right, Left, Front, Back 5 Pause Goblet Squats 20 Glute Bridge-ups Keep the mini-band on around the knees during the Glute Bridge-ups. 1b) 11:00 – 29:00 – Every 2:00 x 9 sets: Sets 1-3 (11:00 – 17:00) – 5 Front Squats + 5 Strict Chin-ups Sets 4-6 (17:00 – 23:00) – 3 Front Squats + 3 Strict Chin-ups Sets 7-9 (23:00 – 29:00) – 1 Front Squats + 1 Strict Chin-ups Start around 50-60% of your 1RM Front Squat and build as deemed fit. For the Chin-ups add load or add assistance as deemed fit. 1c) 33:00 – 45:00 – 3 rounds AQAP: 21 Overhead Squats 75/55 15 Toes-to-bar 15 Overhead Squats 75/55 3 Bar Muscle-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Row: A – Every 1:00 x 10 sets – 20…