Author: Jade

WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 12:00 – 5 Reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/Side This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. 3) 3 rounds AQAP: 15 Thrusters 95/65 15 Pull-ups Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all 8 reps on one arm, then switch to the other. Heavy as possible. 5) Single Leg Hip Thrusts: 4 sets…

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…