Author: Jade

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. 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…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 7:00 x 6 sets: Odd: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 30 Dumbbell Deadlifts 50/35 + Max Wall Balls 20/14 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 20 Toes-to-bar + Max Alternating Hang Dumbbell Snatch 50/35 6:00 – 7:00 – Rest Extra Work: 2) Ring Dip Support: 10 minutes Practice Spend time getting comfortable in the support position of a Ring Dip, use a band if extra support is needed. 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side…