Author: Jade

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 10 Alternating Jumping Lunges + 10 Abmat Sit-ups Reference last week for loading. Start at a moderate weight for the Deadlifts and build as heavy as deemed fit. Perform the 3 movements as a sequence, they should take about 60 seconds. 2) 10 minute AMRAP: 15 Push-ups 12 D-Ball Over the Shoulder 70/50 9 Burpees Extra Work: 3) Box Jump: 10 minutes Practice Work on getting to a higher box, moving laterally, bounding, any skill associated with Box Jumps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Directly Into… 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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…