Author: Jade

* New Classes starting June 6th HERE 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…

* New Classes starting June 6th HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Toes-to-bar Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging. 2) 5 rounds AQAP: 200m Run 10 Burpee Lateral Bar Hops 5 Deadlifts 225/155 Extra Work: 3) Barbell Roll Outs: 4 sets of 10 Rest 90-120 second between sets.  4) Row: 20 x :30/:30 Row on the wattage setting. Work wattage should be 100%, Active Rest wattage should be 50%. This is a continuous 20 minute piece, goal should be consistent efforts. For results post detailed weights, reps, times, thoughts, etc. for all work…