Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 5:00 x 8 sets: A – 0:00 – 3:00 – 400m Run B – 3:00 – 4:00 – Max Unbroken Push-ups in 30 seconds C – 4:00 – 5:00 – 3 Rep T+G Deadlift A – Work on hitting a hard but maintainable 400m Pace for Each Run. Goal is to have all times within 5 seconds of each other. B – This is a max effort unbroken set of Push-ups with a 30 second Cap. Doesn’t mean you have to go for 30 seconds, if you hit your max in 20 seconds that’s fine, but not spending the whole minute in a plank eeking out a rep at a time. The goal should be high tempo fast reps, once you have to start taking extended pauses that should be the end of the…