Author: Jade

WOD: 1) Every 1:30 x 7 sets: 3 Power Snatch Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep. 2) Every 1:30 x 7 sets: 3 Power Clean Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep. 3) 7 minute Up Ladder: 3 Toes-to-bar 3 Deadlifts 185/135 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Paralette Push-ups: 4 sets of 8-10 Reps Rest 90-120 seconds between sets. Focus on maximizing the range of motion in the bottom. 5) Cable Wide Grip Lat Pull Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Well Youtube is apparently not working as I type this, so no video for you guys…

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 baring format, i.e. heavy…