Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor. 2) Push Press: 5 Reps Every 2:00 x 3 sets Performed from the floor. Reference last week for loading, work to build heavier than last week. 3) AQAP: 15 Burpee Pull-ups 50 Wall Balls 20/14 15 Burpee Pull-ups 50 Hang Power Cleans 95/65 Extra Work: 4) Overhead Lunges: 4 sets of 8/side Rest 2-3 minutes between sets. Heavy as possible. 5) Ring Dips: 10 minutes Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 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 in a strength baring format,…