Author: Jade

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand 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,…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 0:00 – 14:00 – Every 2:00 x 7 sets: 12 Push-ups + 12 Box Jumps 24/20 + 12 V-Ups Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements. 2) 14:00 – 28:00 – Every 2:00 x 7 sets: 3 Push Press + 6/side Single Arm Dumbbell Row Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm. 3) 28:00…