Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: Snatch + Snatch + Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Drop and reset after the first Snatch, then hang on from reps 2-3. All reps full Squat. 2) Every 1:30 x 7 sets: Clean + Front Squat + Jerk Start around 60% of your 1RM. Build as heavy as deemed fit.  3) 3 rounds AQAP: 21 Toes-to-bar 12 Squat Cleans 95/65 Extra Work: 4) Belt Squat Machine: 3 sets of 30 Rest 90-120 seconds between sets. Use minimal loading and focus on position and range of motion. 5) Ring Push-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. Add load as deemed fit, For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 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…