Author: Jade

*We are changing our client management software HERE WOD: 1) Every 2:00 x 7 sets: 3 Bench Press + 5/side Single Arm Dumbbell Row Warm-up as needed. Start around 60-70% of your 1RM for the Bench Press and build as deemed fit. For the Dumbbell Row pick a tough weight and stick with it for all 7 sets. 2) Every 1:00 x 6 sets: 20-30 seconds Hollow Hold Quality over quantity. A really tight Hollow Hold should be super tough to hold for 30 seconds. 3) 10 minute AMRAP: 15 Calories Ski/Bike/Row/Run 12 Push-ups 9 Thrusters 45/35 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*We are changing our client management software HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 25 Ring Rows Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 35/26 + 15 Dumbbell Shoulder-to-Overhead 25/15 Scale as output efforts as needed so that these intervals are taking you no longer than 4 minutes. Goal for your aerobic/machine work is the same output for every set. Extra Work: 2) Hip Extension: 3 sets of 20 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