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) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 1b) 5-10 Strict Pull-ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you can maintain for all 7 sets on the Pull-ups 2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 2b) 5 Push Press: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit. 3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 3b) 10-20 V-Ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can…