Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 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) 7 minute EMOTM: 40 seconds Ski/Bike/Row 1b) 7 minute EMOTM: 5-10 Bar Rows Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench. 2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 2b) 7 minute EMOTM: 5 Bench Press Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit. 3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 35/26 Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups. Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality not speed. For results post detailed…