Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) Deadlift: 4 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week, and work to build a little heavier than last week. 2) Double Kettlebell Front Rack Elevated Front Foot Reverse Lunge: 5/side Every 2:00 x 5 sets Load as heavy as deemed fit. Perform all 5 reps on 1 side before switching to the other. 3) 10 minute AMRAP: 15 Sumo Deadlift High-Pulls 75/55 40 Single-unders 9 Shoulder-to-Overhead 75/55 40 Single-unders Extra Work: 4) Farmers Carry: 400m Pick a load you can complete in under 10 minutes. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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…