Author: Jade

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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, i.e. heavy…

WOD: 1a) 0:00 – 12:00 – 12 minute EMOTM: Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 3 Push Press + 10 Kettlebell Upright Rows + 15 Hollow Rocks Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict. 1c) 30:00 – 40:00 – AQAP: 2k Row/Ski OR 4K C2 Bike OR 4800m Assault Bike OR 1 Mile Run Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. 3) Hip…