Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Goal is to start and build a little heavier than last week. 2) RNT Banded Split Squat: 7 Reps/side Every 2:00 x 5 sets Focus should be on positioning first, add load if able. Perform all reps on 1 side before switching to the other. 3) 3 rounds AQAP: 400m Run 20 Knees-up 10 Front Squats 75/55 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

*Fall/Winter Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Immediately Into… 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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, i.e. heavy weight…

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 5-10 Strict Pull-ups + 5 Bench Press Even – 300m Run + 12 Sumo Deadlift High-Pulls + 12 Shoulder-to-Overhead 65/45 PLEASE scale as needed. The goal for this should be repeatable efforts. We shouldn’t see your first Even round take 2:30, and your last take 3:50. Scale appropriately so you can maintain and hit with the same intensity each round. Pick a quantity of Pull-ups you can complete unbroken each set, use a band if needed. Build your Bench Press weight as deemed fit. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE