Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1 –  Monostructural Conditioning Minutes 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 30 second Handstand Hold Pick efforts, distances you can maintain for all 7 sets. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Double Bent Over Dumbbell Rows Pick efforts, distances you can maintain for all 7 sets. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 20 Kettlebell Swings 53/35 Pick efforts, distances you can maintain for all 7 sets. If you’d like to make this piece a little more varied feel free to partner/group up with a 1-2 people and rotate through 3 different machines. All 3 of these pieces are done on a continuous clock. Extra Work: 2) Turkish Get-up: 3 sets of 3 Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) Band Pull Aparts: 100 Reps Switch between over and…