Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Arm Table Top Up/Downs + Rotation 5 Front Squats 5 Strict Press 5 Clean Pulls Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Cals Cardio 9 Cleans 185/135 > 205/145 > 225/155 > 245/165 6 Front Squats 3 Shoulder-to-Overhead Pick a starting load that allows you to build each round to end up with something relatively heavy and difficult. Cleans are done anyway, anyhow. 1c) 35:00 – 45:00 – 10 minute AMRAP: 30 Double-unders 12 Chest-to-bar Pull-ups 9 Shoulder-to-Overhead 135/95 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/8 Calories B – 5 x 5000m – Rest 3 minutes C – 5-10 minutes Easy Cool-down Rest as needed between…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Dumbbell Suitcase Deadlift + 5/side Single Arm Dumbbell Push Press Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks Increase tempo on the machine and loading on station 2 each round as deemed fit. 1b) 15:00 – 45:00 – 30 minute AMRAP: 40 Calories Ski/Bike/Row 40 Single Arm Dumbbell Devils Press 50/35 30 Calories Ski/Bike/Row 30 Toes-to-bar 20 Calories Ski/Bike Row 20 Power Cleans 135/95 10 Calories Ski/Bike/Row 10 Muscle-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 60 minutes @ Easy Pace Get outside if you can. 3) Weightlifting Battery – AQAP: 21 Squat Cleans 185/135 15 Squat Snatch 185/135 9 Thrusters 185/135 Scale as needed. 4) Gymnastics – Strict Chest-to-bar Pull-up: 7 sets of 5 Rest 2-3 minutes between sets. Load as deemed…