Wow.  That was all I could say when we compared Madison's pictures from one year ago when she started training at CF Jaguar.  We saw Madison regularly, we knew she was working hard, we knew she was making nutritional changes and we knew she was getting results.

Skill:
Deadlift
15 minutes to build to a heavy 4

WOD:
Teams of 2
10 rounds total (5 rounds each)
100m Sprint
10 Wall Balls
1 Rope Climb
*Switch every full round

Skill:       Hang Power Clean Review/Warm Up

WOD:    Every :90 for 16 rounds, alternate movements
A) 10/8 Cals AAB or :30, whichever comes first
B) 2 Hang Power Cleans
*Build over the 8 sets to a HEAVY 2

REST DAY

Skill:
Tempo KB Front Squats (Dual KBs)
3211 – 6 reps, 6 reps, 6 reps, 6 reps
*Rest 2 to 3 minutes between sets

WOD:
On an 11 min running clock
3 min row for calories
1 min wall sit

Skill:
Deadlift
Take 15 to 20 minutes to find a heavy 3

WOD:
5 min AMRAP
15 Sumo Deadlift High Pulls 95/65
12 Box Jumps 24/20
9 HSPU (Scale: 1 ab mat – pike off box - Hand release push-ups)

Skill:  Class Skill

WOD:  Class WOD

Accessory:
Take 15 minutes and build to a HEAVY 2 Clean and Jerk

Skill:

Tabata Mashups
16 rounds of :20 on, :10 off – alternating movements
A) Hollow Hold
B) Arch Hold
C) Hollow Rock
D) Arch Rock

WOD:

Assault Bike

Skill:
15 min EMOM, alternating movements
Min 1) Right Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry
Min 2) Left Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry

Skill:  Class Skill

WOD:  Class WOD

Accessory:
Back Squat - 3x3 @ 75%, 2x3 @ 80%, 1x3 @ 85%